Many people enter the gym, the two most important goals: 1 is to train the pectoral muscles, so that they look more MAN more powerful and sexy, the other is to train strong arms, preferably unicorn arms, so that they and like the opposite sex more secure. But the baffling thing is that the pectoral muscles quickly outline, left and right separation is very high, the pectoral muscles are also much wider than before, but the arm circumference exercise, but how not as fast as the pectoral muscles increase, but soon into the bottleneck, that is how it is?

The fitness coach will tell you that the pectoral muscles are actually the fastest and also the least useful muscles on a daily basis, in addition to looking good, the pectoral muscle workout can be said to be useless. Although he said a little extreme, but seriously think about it is also true. And arm exercise, it is so that we can have a lot of help in life and work, but at the same time, arm exercise will soon step into the bottleneck, that time we one by one how to break through it? Reach the pectoral muscles want to progress this small goal?

The first point: do not ignore the triceps exercise

Many people in the exercise arm, the most obvious sense of power arm muscles, naturally, is bulging like a small hill of biceps, bending arms, if you biceps mushroom higher and stronger, then it is more able to show your sense of power, it seems that your dominance will also be aggressive. So many people hummed and hawed their way through exercise curls and pull-ups, trying to make their arms a little thicker. After reaching the bottleneck, it is difficult to become bigger, in fact, a large part of the reason is that has been neglected to exercise triceps exercise, triceps and biceps together make up the upper arm, want to arm thick, must also take into account triceps exercise.

There are many exercises for triceps, common push-ups, chest presses, barbell push-ups, etc., are good exercises for triceps. You can pick the right action for your own exercise.

The second point: improve the weight, extend the track

Secondary school believe that we are not unfamiliar with a physical formula: W = F * S, do the work is the force multiplied by the displacement. We are in the fitness, force and weight-related, this time you can improve the weight in the case of ensuring safety; and the only, is the distance from the lowest point to the highest point, this time, we can then extend the trajectory and enhance the displacement.

To bench press for example, we can raise the barbell weight, and then make the lowest point lower and the highest point higher. Of course be sure to ensure the safety of the situation, it is best to exercise under the Smith machine. This will allow you to do the same movement in the same time, so that you practice more work. In the long run, you can naturally accumulate a lot of previously neglected power generation, allowing you to break through the bottleneck more quickly.

The third point: carefully improve the details and feel the hair force

Many people have such a state, the action practice practice is not feeling, the muscle has adapted, this time want to break through the bottleneck, one is through the second point, so that each time you do more work than before, one is deep plowing, so that every detail is carved to perfection. This time to slow down, feel the muscle power stretching, improve the details, so that the exercise to the extreme.