I have heard about the shoulder and triceps , the differentiation of the chest and the triceps , and I have rarely heard that the shoulder can be practiced with the chest . But today we have to tell everyone that this is feasible , and we will tell you how to do it . Today's training focuses on the upper part of your pectoralis major and the shoulder joints , which are the two places that are most relevant to your upper body's visual effects. Interesting, challenging, and unconventional is the training style that every iron-lover enjoys. Even if you are not satisfied with the plan below, you can still find some action variants that are not usually common. You can add them to your daily training to perfect your plan according to your needs. The core idea of ​​the whole plan is very traditional: priority is given to the multi-joint growth muscle circumference movement, followed by the single joint modification movement. But in fact, there are still many places in the entire plan that break through the conventional ideas. Let us discuss them in detail.  Warm up: push ups Upper slant barbell bench press First complete a warm-up group, then add the weight to the range you can complete 6 times, then complete the four groups. If you find that you can't complete a group in a row, you can use the rest-pause method we introduced earlier, that is, put back the weight after exhaustion, rest for 5-20 seconds according to your state, and then lift the weight to complete the remaining. The number below. Here we give you a small suggestion, when you push the dumbbells, try to make the two dumbbells into a figure.  Guillotine bench press  Shoulder push can be recruited to the upper part of the pectoralis major, this action can be done with a backrest. Of course, you can also find a flat bench to make your core more stable to stabilize your body. Try to do 12 repetitions in each group. Low rope clip chest (and low rope push chest to do super group) Self-weighted parallel bars (and super-groups in front of the barbell piece)  A living room set can include sofas, sectionals, loveseats, Accent Chairs, ottomans, recliners, coffee tables, and more. The size of a set can range from a 2 piece living room set – often a sofa and a matching chair or loveseat – to a set with five or more pieces – such as a sectional with ottoman. Living Room Furniture Sets,Cheap Living Room Sets,Living Room Sets For Sale,Quality Living Room Sets Haining SanJose Furniture Co.,Ltd , https://www.jpaifurniture.com
Everyone uses this action to warm up to varying degrees. We recommend that you choose the number of warm-up groups based on your level, as long as you reach a total of 30 repetitions.
Upright dumbbell bench press
In this action, the angle of your stool should be steeper than the angle of the stool in the previous slanting barbell bench press. Use a lighter weight than the previous one, of course, you have to choose the weight you can do about 8 times, and the rest between groups is guaranteed at 45 seconds. When choosing a weight, it is best to repeat it very hard.
This action is actually a flat bench press, but the difference is that this action requires you to put the barbell down to the neck position, we suggest that you find a small partner to protect. Because of this angle, the weight you can use is much smaller than the weight of a conventional bench press, ensuring 15 repetitions per group.
Backhand Smith
If you want an action to increase the cup, then that's it. The backhand grip is very strange to most people, but letting your elbows forward will give you more stimulation of the deltoid toe. Do not lock the joint at the peak, which minimizes the involvement of the triceps.
Lowering the handle to the lowest possible position shifts the focus of this single-joint movement to the upper chest. Keep the elbow slightly flexed, and after 12-15 repetitions, immediately start the low rope to push the chest. The same is the starting position of a low hand, touching the lock of the arm and completing a short-distance push.
Just like the front of the rope, you should feel the force of the upper chest and deltoid anterior. Do not completely straighten your arms and reduce the participation of the triceps. The target number is 8-12 times. After a simple break, complete two other groups of such super groups.
Finally, we combine the single-joint and multi-joint movements of the toe. Complete 8-12 parallel bars. If you can't finish that much, you can use the auxiliary parallel bars to undoubtedly do your best.
To ensure that your pectoralis major muscles are more stressed, lean forward. Start the next action as soon as you complete the group.
The second action requires you to grab a barbell, 35-45 pounds, depending on how many times you can complete it and complete as many times as possible. Ideally, you should be exhausted 6-8 times, so don't choose a weight that you can complete 100 times. After completing a group, take a quick break and start the remaining two groups.
Let's review this plan again.
Warm up: 30 push-ups
1. Upward slanting barbell bench press 1 warm-up group 5 times, 4 formal groups each group 6 times
2. Upright dumbbell bench press 4 groups of 8 times each
3. Guillotine bench press 3 groups of 15 times each
4. Backhand Smith shoulder push 4 groups each group 12 times
5. Low rope clamp chest 3 groups each group 12-15 times Low rope push chest 3 groups each group 12 times
6. Parallel bars 3 groups 8-12 times each group Barbell tablets before the flat 3 groups each group 6-8 times
Last but not least, this plan is more suitable for some trainers who have just passed the novice period. If you are just on the road now, we suggest that you still train your chest and shoulder separately for two days.