Handheld dumbbell bench press
How to practice the middle seam of chest muscle? Sitting on one side of a flat bench with a pair of dumbbells in his hand. Lie on your back, with your arms as straight as possible in the initial state, and the inner sides of dumbbells touch each other.
When you gradually put the dumbbells down to your chest, keep the dumbbells in contact and try to keep the dumbbells firmly together in the process. When the dumbbells touch your chest, push them back up and try to squeeze the chest muscles when they reach the top. Also, keep the dumbbells together. Keep a slow pace during training.
One-arm chest forceps
Adopt a normal standing posture, set the pulley slightly lower than the shoulder, choose a suitable weight, and hold the handle with one hand. Keep the trunk stable, slightly fix the elbow, then start the pectoral muscles to drive the shoulders to draw an arc horizontally inward until the pectoral muscles are completely contracted, stay for one second, and then slowly open outward!
Attention should be paid to maintaining the stability of the trunk during the movement, so that the trunk can be as stable as steel bars when the upper limbs move! When contracting, the big arm should be close to the midline of the body, so that the pectoral muscles will contract to the maximum extent!
Rope clamp box
This action is recommended for chest muscle suture! Stand in the center of the tension frame, adjust the cable length and hold your chest out! Lean forward 45 degrees slightly, lunge and support, hold the ring with both hands, bend the elbow slightly, stretch your arms forward and down, and face your palms. Pay attention to the control action when opening, feel that the pectoral muscle is stretched, squeeze the pectoral muscle as much as possible when closing, and pause the peak contraction. Don't lean forward seriously in order to lift more weight. The key point of this action is to stretch and squeeze the chest muscles as fully as possible, and the weight used is secondary.
When you are making a rope clamp, the only thing you need to do is to keep the squeezing force of the chest muscles, adjust the height of the seat, and ensure that your shoulders and elbow joints remain backward and outward, not downward. Hands, they are on the same level. When your hand is abduction, the cable stretches the outside of your chest muscle; When your hands are together, your inner chest muscles are squeezed the most.
Exercise the skills of chest muscle suture.
The middle seam of the pectoral muscle should actually be called the inside of the pectoral muscle. This place is often overlooked by people. And it is also a part that many people can't practice well. We all like our chest muscles to be thick and generous, but a good chest groove will add a lot of color to your chest muscles. In fact, Bian Xiang Xiao told you a little secret, that is: If you want to train a charming and sexy chest groove, you just need to get your hands close enough, and then increase the range of shoulder adduction.
Among them, the range of shoulder adduction is very important. Why the inside of the pectoral muscle is so weak is mainly because the shoulder adduction is not enough. Not enough stimulation is given to the inside of the pectoral muscle, which makes your pectoral muscle groove less obvious, and your pectoral muscle always looks so unsatisfactory. The five exercises recommended by Bian Xiao today need to strengthen the range of scapula adduction, and basically adopt the narrow grip method, which can better stimulate the pectoral muscle suture. Let's practice now. (Refer to website: Fitness Bar)
Wonderful recommendation: dumbbells exercise the middle seam of chest muscles, and you must be a bench pusher.