Chest muscles are the first place for fitness enthusiasts to exercise. Many bodybuilders think that pectoral muscles are pectoralis major and pectoralis minor. In fact, this idea is wrong. In medicine, pectoralis major and pectoralis minor are only two main parts of upper pectoralis major. In addition, the serratus anterior muscle is located on both sides of our pectoralis major muscle and also belongs to the upper pectoral muscle. The correct pectoral muscle is the muscle below the chest and above the ribs, also known as the lower pectoral muscle. The muscles in this part are difficult to exercise, and only senior bodybuilders can exercise the muscles of the pectoral muscles. But if you choose the right method, it is not difficult to exercise the bodybuilding lower chest muscles. I think the following actions are very good:

0 1. Descending dumbbell bird. When doing the action of slanting dumbbell birds, you must lift the dumbbell in a parallel half-empty posture under the pectoral muscles, so as to achieve the effect of exercising the lower pectoral muscles. First of all, the exerciser should lie on a downward sloping mat, then lift the dumbbell completely, and at the same time, try to open the elbow joint. In the choice of dumbbell weight, we must gradually increase from light to heavy, and remember not to lift heavy dumbbells at the beginning, otherwise it will cause muscle strain.

02. The rope under the pectoral muscle clamps the chest. Clamping the chest with a rope under the pectoral muscle is the most common exercise in the gym. Not only can you exercise your chest muscles, but you can also increase your arm muscle strength. This action looks simple, but it is still difficult to really do the standard action. When pulling the ropes on both sides, try not to lean forward, open your arms as far as possible, and try to get your hands together when pulling down.

03. Tilt up push-ups. Push-ups are different from ordinary push-ups. When we practice push-ups, we need two tools. We can choose a stool or a higher cushion for these two tools. The two stools are separated by a certain distance. Because everyone's arm length is different, the distance between stools can be adjusted according to their height and arm length. When doing push-ups, put your hands on the stools on both sides, so that you can exercise your chest muscles.