For the training of our chest muscles, I believe that many friends who are exercising or who have a certain understanding of fitness should be familiar with it.

And many of our fitness people know how to practice chest and chest muscles, but not many people know how to practice chest muscle shaping.

When it comes to shaping the chest muscles, we can't ignore such a training action, that is, clamping the chest. Some of us are not very familiar with this movement, and even some people don't do it when practicing chest.

What we need to know is that the training action of clamping the chest can help us strengthen the middle part of the pectoral muscle, that is, some muscles on the left and right sides of our sternum.

The pectoral muscles on both sides of his sternum are not well strengthened and stimulated in many training movements.

So if someone only does barbell bench press, then this person's chest muscles will have such a situation, that is, the muscles on both sides of the chest are very developed.

But the middle part of the pectoral muscle, that is, the middle seam of the pectoral muscle, will feel a piece of meat missing, which will make your pectoral muscle look full.

Therefore, in our chest muscle training, it is necessary to add a training action of clamping chest. Then, let's tell you how to do this well.

There are many kinds of chest exercises, such as sitting on a bird to hold the chest, holding the chest on a rope on a gantry, and holding dumbbells in a prone position.

Although there are many kinds of chest-clamping exercises, these exercises basically have one thing in common, that is, when doing chest-clamping, at the stage of exerting strength, hands should touch and elbows should be straight.

Take the action of clamping the rope chest as an example. When we do this training action, the first thing to do is to choose a suitable weight, and pay attention to the same weight of the two ropes.

Secondly, when we are doing this training movement, in the backward process, which is what we call the strength accumulation process, we must slow down, stabilize our body, and then inhale smoothly for two to four seconds.

Then in the process of pushing forward, we need to move faster and exhale in the process of pushing forward. Then, after touching your hands, keep your chest clamped for a second or two.

What needs special attention is that we must feel the strength of our pectoral muscles when doing chest clamping training, and we can't do chest clamping at will, ignoring the feelings of the pectoral muscles.

To do this, it is necessary to minimize the force exerted by other muscles of the body, such as shoulder muscles and arm muscles.