< strong>World Bodybuilding Champion: Gunter Schleikamp talks about chest muscle shaping in detail
Introduction to Gunter Schleikamp ：Born in Germany on February 2, 1970. He is 1.88 meters tall and weighs 136-147 kilograms during non-competition periods and 133 kilograms during competition periods. Career highest results: 4th place in the 2004 Arnold Classic, 6th place in the Mr. Olympia competition; 5th place in the 2003 Mr. Olympia competition; 2002 Power Display Competition champion, 5th place in the Mr. Olympia competition.
I found that the upper chest muscles were not big enough, and the lower chest was not pushed forward enough. If the upper and lower breasts grow, the middle part of the chest muscles will also have to develop further, so that the entire chest will be more perfect.
In order to solve this problem, I made a big change in the chest training plan. Instead of using the three exercises I was used to in the past, I changed the angle of action and fully stimulated it from different directions. Chest.
After careful research, a training plan covering all areas of the chest was designed, increasing the number of training movements to 6.
Exercise 1: Flying Bird
Multi-function is the advantage of flying bird. It can provide the best warm-up for the chest. It can also increase the outer part of the chest muscles. There are many variations of the fly, such as the seated machine fly, the flat dumbbell fly, the inclined plate machine, and the inclined plate dumbbell fly.
In addition, I tried to slightly change the elbow joint. The positioning also stimulates different areas of the chest. Focus on the lower pecs with the elbows facing away from the body, and the mid pecs with the elbows pointed outwards. I also use a special fly machine that allows for a higher position on the elbows. When using only the outer chest muscles, push up more weight and directly stimulate the upper chest.
I first do two sets of light-weight seated machine flyes, each set 20 times, and let the handles rest during the relaxation phase. It's helpful to stretch as far as you can while still holding the handles with your hands to further stretch your shoulders
After a brief rest. /strong>, start with heavy weight dumbbell fly, do 3 sets, the first set is 12 to 15 times, the second set is 10 times, and the third set is 6 to 8 times, until failure.
Because the weight is heavy, make sure the movements are done properly and avoid sudden jerks. Some athletes like to squeeze the handles or dumbbells together at the top to perform peak contraction. I prefer to use the continuous tension method and never stay too long at the top. This will promote chest congestion
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