Why is it called the seam terminator? Because it can stimulate the muscles inside pectoralis major, it is difficult for many people to practice this part, even if you do a lot of bench press training, so this exercise is very targeted.
The method is to adjust the fitness stool to the angle you need, then choose a pair of dumbbells that suit you, hold them in your hand and lie on the bench. You need to do the same action as bench press, that is, build a bridge first and let your pectoralis major stand up.
Then push the dumbbell up and frame it. The arms are almost parallel and perpendicular to the ground, but the arms don't need to be straight. Leaving a little angle will protect the elbow. When you are ready, spread your arms to your sides and keep control of the dumbbell during the whole process.
Then when the dumbbell is lowered to the lowest position, that is, the arm is parallel to the ground and the pectoralis major stretches for the longest time, the dumbbell is pulled back to the starting position. The process of losing weight also needs to control the weight all the time, rather than passively bear it, so it will be better to take the initiative.
In the process of putting down the dumbbell, you can obviously feel that your pectoralis major is being slowly pulled apart, which will almost make you feel a little pain at the end. This is normal. Only when you stretch it more can it tighten. You have to understand this truth.
In the recovery stage, you don't just lift dumbbells, so you become bench presses. Our goal is to squeeze the pectoralis major, so you need to slowly clamp the big arm, so as to drive the internal muscles of the chest and let them get a good exercise.
So many people don't feel their chest muscles being squeezed when doing it. This situation may be because you are not using pectoralis major, so you should adjust your posture and start again. The best feeling should be the last pull-up link.
In addition, the choice of weight is also very important. If it is too small, it will not have a strong pulling feeling, and if it is too big, it will easily hurt your shoulder joint, so an appropriate weight is very important. You can start from the smallest and gradually increase until you have a good impression.
The change of step angle will also produce different effects. What we often do is flat, that is, the bench is parallel to the ground and relatively balanced, but the upper and lower parts of the pectoralis major suture will not be practiced, so you need to try to tilt up or down.