How to practice fullness with sagging pectoral muscles?
Pectoralis major is the most intuitive part to show male strength and fitness, and a well-shaped chest plays a vital role in body shape. To train the best chest, we need to stimulate the pectoralis major from different angles, train the upper part, lower part, inner part and outer part of the pectoralis major, and expand the whole chest. At the same time, we should pay attention to the connection between pectoralis major and deltoid. Practicing pectoralis major is much more difficult than you think. Many people only pay attention to the upper part of pectoralis major when practicing, and the outer edge of the lower part is easily ignored, but the lower edge of the chest is an important part of the whole perfect chest.
How to practice the exercises and training methods of the whole lower chest margin for pectoral muscle ptosis
Why does the lower edge of the chest need exercise?
If the thickness is enough, you can stimulate the chest from multiple angles and stimulate the chest with some free and large movements, as the upstairs buddies said. If it is weak, strengthen the training movements there. As for sagging, it should not be your concern for the time being. Not many people practice sagging. But I don't agree to abandon bench press completely. We still need some multi-joint exercises to adjust muscle and stimulating hormone levels, otherwise you will be a vase. Normal lovers should not imitate the training of bodybuilders too much. Some technologies and means are beyond our control and may not be good for our health. Keep exercising and try more methods and ideas.
Training method of lower pectoral muscle
Don't underestimate this part of the edge, it can not only make your chest muscles look fuller and stronger, but also shape a beautiful chest shape.
1. Smith tilts the bench press downward.
How to practice the exercises and training methods of the whole lower chest margin for pectoral muscle ptosis
The downward oblique bench press is the best action to exercise the lower edge of the chest. When you press down and horizontally, you can mobilize more muscle fibers, and you can lift more weight.
Tips:
① The bench press angle is generally 15-30 degrees. Too high an angle will exercise in the middle of the chest muscles.
(2) Pay attention to the correct position where the barbell descends below the pectoral muscles, so as to ensure the maximum load on the chest and reduce the pressure on the shoulders.
③ Control speed and stability to feel muscle stretching.
After you are exhausted, you can ask your good friends to help you finish the rest.
Suggested times: 3-4 groups, 8- 12 in each group.
2. Dumbbell Birds Tilting Down
How to practice the exercises and training methods of the whole lower chest margin for pectoral muscle ptosis
This action stimulates the lower side of the pectoral muscle by changing the angle, which is one of the necessary actions for the trainer to beautify the lower part of the pectoral muscle and improve the integrity of the pectoral muscle.
Tips: ① Adjust the fitness stool to 30-45 degrees below the water level.
② Stretch your arm above the pectoralis major, keeping it straight but not locked.
(3) Ensure the safety and stability when going downhill, and control the balance with both feet.
(4) choose the weight should not be too heavy, you should be able to control yourself, and the action should not be too fast.
⑤ Keep your arms and shoulders in the same plane during the whole process.
⑥ When moving downward, more blood will flow into the brain. In order to ensure safety, don't stop at the bottom of exercise, you need to keep your arms moving to avoid blood pressure rising.
Suggested times: 3-4 groups, 8- 15 times in each group.
3. Tilt the bench press downward
How to practice the exercises and training methods of the whole lower chest margin for pectoral muscle ptosis
It is a good way to stimulate the lower chest edge. The downward oblique bench press can form a set of complementary movements for training pectoralis major, and exercise the triceps brachii and deltoid toe.
Tips: ① Adjust the stool to an angle of 15-30 degrees between the body and the ground, with the head lower than the upper body.
② Select the weight under the premise of control to ensure safety and stability.
③ Focus on the chest muscles, pause briefly at the peak, and slow down at least 1-2 seconds when falling.
④ Don't turn your wrists and shoulders during the whole exercise.
⑤ When putting down the dumbbell, the upper arm should be at right angles to the body and roughly parallel to the ground, and the position of both hands will remain unchanged during the whole movement.
Suggested number of groups: 3-4 groups, each group 12- 15 times.
4. Flexion and extension of parallel bars arm
How to practice the exercises and training methods of the whole lower chest margin for pectoral muscle ptosis
This is one of the most useful exercises to exercise the lower edge of chest muscles.
In my impression, the parallel bars are more used to exercise the triceps brachii, but this movement has been slightly adjusted, focusing on the lower edge of the chest to widen the lower part of the chest muscle.
Tips: ① Adjust the distance between the two grips to make them wider.
2 lean forward when doing the action, so that the center of gravity naturally falls on the pectoral muscles.
③ Don't hold your chest out during exercise, and always keep the lower part of your chest vertical to the ground.
(4) drop to the lowest point you can reach.
⑤ To consciously control the ups and downs of the body, use the most pectoral muscles and the least triceps.
Suggested times: 4-6 groups in each group are exhausted.
5. High rope clamping box
How to practice the exercises and training methods of the whole lower chest margin for pectoral muscle ptosis
This is an isolated movement of the pectoral muscles, giving the chest a stronger feeling. High clip chest focuses on the lower part of the chest.
Tips: ① Pay attention to the choice of single joint exercise weight.
② Excessive weight will lead to irregular movements and weaken the training effect.
Cross step can help you keep your body stable and focus on the contraction of your chest muscles.
④ The range of motion should not be too large, which will lead to problems such as hunchback, chest lifting and shoulder lifting, which will involve back and shoulder muscles.
Suggested times: 3-4 groups, 8- 12 times in each group.
The training of the lower part of the pectoral muscle is a long process, and some people have no effect after training for a period of time. Don't lose heart.