The position in the middle of the chest is generally difficult to practice. Most people focus on the two sides when practicing chest muscles, which can make the chest thicker, but it does not show a strong sense of strength.
If the part of the middle thoracic groove is deep enough, it can make the pectoralis major muscles on both sides look more prominent and make your pectoralis major muscles stronger as a whole, which is why we should practice the middle thoracic suture.
When you do the following three exercises, you should pay attention to two key points. When your arms are folded, feel the inward compression of your chest muscles. Moreover, when the arms are extended, the pectoralis major can be fully extended outward.
Doing the above two points well can make the middle part of the chest get better exercise. When this part of your strength is enhanced, you will find that your chest seems to have injected a fresh force, which will make you perform better in more exercises.
Before starting chest exercises, make preparations for fitness. First, use dumbbells to make several groups of birds lying flat, so that your pectoralis major muscles begin to get congested, so that when you do the later exercises, you can finish them better and try to do heavy exercises.
Action 1: the low stretcher clamps the chest.
This action can get a good exercise above and inside the chest.
Lower the pulley of the rope to the lowest position, then stand with your back to the gantry, hold the handles on both sides with both hands, and tighten the whole body to stabilize it. Then, first extend your arm obliquely downward, then lift it with the help of the strength of your chest, lift it up and get as close as possible. When your big arm is parallel to the ground, put your hands in the nearest state, then put down your arms and return to the starting position, and repeat the planned number of groups.
The stability of the body is very important, and you can't rely on shaking to complete the action with the help of strength.
Action 2: dumbbell flat bench press
This is a good exercise to exercise the seam in the chest.
Choose a pair of dumbbells that suit you, hold them in your hands, then lie flat on the workbench, let the big arm spread to both sides, lift the small arm perpendicular to the ground, then push the dumbbells to make the arm almost straight, feel the squeeze in the middle of the chest, and then let the arm return to its original position to complete the above exercises several times.
When you do this, hold your chest out and your back in an anti-bow position.
Action 3: Tilted dumbbell bird.
This exercise is to stimulate the upper chest, which can help to exercise to the middle chest.
Hold the dumbbells in the previous group in your hand and lie flat on the inclined plate. First straighten your arms up, perpendicular to the ground, then open them to both sides, feel the stretching of your chest muscles, make your arms bend properly, then hold them back, straighten them close to each other, and repeat the whole set of movements.
The stability of the arm is very important, so don't do this exercise with overweight dumbbells.
Each of the above actions is completed about ten times as a group, and one * * * is done in three groups. You can also make appropriate figures according to your own situation. The main purpose is to get the best stimulation effect on your chest. When you can't do it, don't give up the following exercises, lose weight and maintain the standard of action, and continue to complete the following exercises.