You can't practice with your bare hands The middle seam can be practiced with narrow push-ups.
How to practice in the middle of chest muscles?
The growth of pectoral muscle is lateral growth from outside to inside. Don't worry too much. The middle part of the chest muscle is difficult to exercise, so it is more difficult to practice. At the same time, the developed middle seam requires that the pectoral muscles on both sides are very developed, so at the same time, don't stop the action training of the whole pectoral muscles such as bench press.
1, dumbbell flying bird, flat, upward inclined, downward inclined.
2. Narrow push-ups
3, parallel bars arm flexion and extension, to lower the head with chest, toes forward, upper arm outward.
4, static chest clamping, that is, hands crossed, forcibly contracting the chest muscles, forcibly squeezing to the middle, also known as crab chest clamping.
If there are only dumbbells, you can only do these actions. Hehe, I'll tell you another way, that is, climbing the pole, which is also a way to exercise the inside of the chest muscles. However, it depends on your weight. You can try climbing the pole, because in the process of climbing the pole, your arm should hold the pole, and this circular movement depends on the inside of the chest muscle, so the effect is still good.
I hope the above can help you.
How to practice the seam in the middle of chest muscle?
People say you can't learn, so you have to explore for yourself.
How to practice the upper and middle seams of chest muscles?
When the dumbbell bird lifts, it needs to rely on the contraction of the pectoral muscle to drive the arm to lift upward until the dumbbell touches, so as to avoid excessive participation of the shoulders and back. To make the action more accurate, imagine holding a big beer barrel. Except that the included angle between forearm and forearm is 135 degrees, the whole arm should be rounded and the wrist should be slightly adducted. If you hook dumbbells only when your arms are tense and stiff, it's easy to start with your shoulders. The main exercise is the toe of your deltoid muscle, which has little effect on the middle seam of your chest muscle.
On the chest, you can also push your feet up.
Ask for advice: how to practice the middle seam of chest muscle
Shoulder push-ups. Actually, it's quite effective. As long as you practice your chest, you can basically get it. It's just a matter of effect, not much difference.
How to exercise the pectoral muscle, the middle seam of the pectoral muscle and the overall shaping of the pectoral muscle at home?
The middle seam of the pectoral muscle is the middle position of the chest, also called the inner side of the pectoral muscle or the pectoral groove. The premise of shaping the middle seam of pectoral muscle is to have a chest shape. Don't think about flat chest or slimming, because your task now is to increase chest thickness, and the best action to increase chest thickness is dumbbell or barbell bench press. Therefore, building a chest muscle seam is an intermediate or even advanced stage of fitness. If you don't exercise for more than 6 months, don't talk about building chest muscle seams. To create a chest muscle seam is actually to carve the chest line on the basis of the chest shape. In other words, if the pectoral muscle is thick enough, the pectoral muscle seam will naturally come out.
1, narrow barbell bench press
Narrow barbell bench press, hands apart by the width of two fists, is very helpful to increase the thickness of the internal muscles of pectoralis major. The thickness of the internal muscle of pectoralis major increases, and the middle seam naturally comes out. Narrow-grip barbell bench press can use more weight, and 6-8RM intensity training can be used.
2. Narrow push-ups
Narrow-distance push-ups and narrow-grip barbell push-ups have the same effect, except that narrow-distance push-ups are heavy-weight exercises to overcome their own weight and can't reach bench presses, but they are also a very good way for each group of narrow-distance push-ups to do the most exhausting training.
3, dumbbell bird action
Dumbbell bird movements, including lying birds and tilting birds upward, are all good moves to create a seam in the pectoral muscle. The angle between the forearm and the forearm of a bird is 135 degrees. The difficulty of the movement is to feel the strength of the chest muscles to complete the movement and avoid excessive leverage of the arms and shoulder muscles. During the action, imagine yourself holding a bucket. Professional star Melvin Anthony kept shouting "Hang in there!" Grab it! " .
At the same time, the weight selection should be moderate. Unlike bench press, bird action is better for pectoralis major. The bench press can even be done 1-3 times in each group, and the effect is still very good. However, the bird action needs multiple groups of times to sew the pectoral muscles to achieve good results. It is advisable to do 4-5 groups 12 ~ 15 times for each training. Excessive load not only affects the range of motion, but also easily leads to excessive leverage of deltoid muscle, which can not achieve the effect of sewing chest muscle.
How to exercise the middle seam of chest muscle? Exercise method of chest muscle with too wide middle seam
Narrow bench press, grip distance less than shoulder width. You can also practice narrow push-ups.
How to exercise the middle seam of pectoral muscle, and shape the lower part of pectoral muscle and pectoral muscle as a whole for 5 points.
Narrow push-ups can exercise the middle seam of chest muscles, and upper oblique push-ups can exercise the lower chest muscles.
Number of push-ups: each group 10 to 15, 3 to 8 groups, and rest between each group 1 minute.
Doing push-ups is easier than standard push-ups. You can put your hand on the wall, the edge of the bed and other heights to do it, which is easier than laying it horizontally.
Narrow distance push-ups mean that when doing push-ups, the distance between hands is narrow and the distance between palms is close.
Narrow push-ups:
Practice method of upward tilt push-ups:
Put your hands on a bench 50-70cm high. Lower your body to the chest parallel to your hands, and then lift it hard. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.
How to practice the lower half of the middle seam of chest muscle?
The first method mentioned on the second floor has the best effect, that is, the parallel bars are flexed and stretched (see you mentioned that you are doing this action now), but you should pay attention to the movement and speed.
First, when doing it, bend your knees, let your feet cross and fold behind your body, let your body concentrate in the middle of your torso, and ensure that you don't rely on your body to move up and down.
Second, when you do it, the speed of each movement must be slow, especially when you lower your body. Try to lower your body at a slow speed to a depth that won't hurt your shoulders (the fork is also put away to let the tall man lower his body).
Third, the interval between groups should be short. This action should be divided into 3-4 groups, and each group should do 8- 12 (it will be exhausted). The most important thing is that the interval between each group can only be 30-40 seconds, which is very large for the lower outer edge of the pectoral muscle.
Most of the other equipment you mentioned, including the horizontal bar pull-ups, are aimed at the back, but please keep practicing your back, because the back is far more important to your body shape than your chest muscles. When the latissimus dorsi develops to a certain extent, the outline of the pectoral muscle will also increase, become stiff and present a more square outer edge.
Back to your question, the bending and stretching of the parallel bars arm is definitely the best way to shape the lower outer edge of the pectoral muscle. There is also a very practical method: you can buy spring tensioners or rubber band tensioners (preferably two) in sporting goods stores or online, and then fix one end of the spring tensioners slightly higher than the head. Hold the other ends of the two tensioners with both hands and make a cross clip (you can find many pictures online, which is a simple method to replace the rope tensioners in the gym at home). This action is also very good for shaping the outer edge.
It is also a good way to sew dumbbell birds on the chest muscles (the pictures are also easy to find, so I won't go into details). In addition, it can be strengthened by doing narrow push-ups, that is, keeping your hands as close to your body as possible. This is very important for chest muscle suture and triceps brachii (in fact, when doing push-ups, you should constantly adjust the distance and position of your hands and the height of your feet so that you can reach all parts of your upper body).
Every sentence is based on my years of practical experience in fitness activities, hoping to help you.
(1) What other majors can be developed in the fashion performance major of the university?
Is this major for young people? In fact, many