For beginners and players with high body fat, the upper bundle of pectoral muscles is the focus of training.
But that doesn't mean you don't need to practice your pectoral muscles. In the final shaping stage or fat reduction stage, the focus of chest muscle training can be shifted to the lower edge of chest muscle.
The training of the lower edge of the chest muscle can make your chest muscle lines more obvious, that is, make your chest muscle more chiseled.
The following will introduce the training movements of the four lower chest muscles.
These movements may be familiar to many people, but I'll analyze them and pass on my training experience.
This way, your lower beam training effect is better.
Flexion arm support
Most of my own chest muscle training is supported by bending my arms, because I practice my muscles at the same time.
This action can not only strengthen the lower bundle muscles of the chest muscles, but also strengthen the core support ability of the shoulders.
There are several skills you need to know when practicing arm flexion.
If you don't carry a load, you can try to bend your arm with a horizontal bar to practice the lower beam of your chest muscles. The higher the center of gravity, the less compensation the triceps will get.
Whether you bend your arm on the horizontal bar or on the parallel bars, you should choose a wider grip position.
Keep your body forward and your neck out, and you can get better training effect of lower beam of pectoral muscle.
Smith tilted the bench press downward.
The downward oblique bench press may not be well mastered by many people and requires stronger scapular stability.
So my suggested action is Smith's downward oblique bench press, which is more stable and safer.
If you do Smith's downward oblique bench press, you won't feel the pain of the lower bundle of pectoral muscles. Then I suggest you do this.
Don't use the supine board to do the downward oblique bench press, but use the flat bridge to do the downward oblique bench press.
The grip distance is slightly wider and the amplitude can be slightly smaller.
Keep your shoulder blades tight, don't shrug, or relax your shoulder blades.
Dumbbell supine pull-ups
Some people say that supine pull-ups are back exercises, which are really similar to straight arm pull-downs.
However, the stimulation to the chest muscles is actually more. I was exhausted by the whole set of chest muscles for the first time, that is, I practiced this action.
The action of dumbbell supine pull-ups is very simple in itself, but it is not easy to make the pectoral muscles work better.
That's why I will give you the following advice.
Don't relax your hips and legs, keep your body straight and don't collapse your ass.
When you sit-ups, keep pushing at the same time.
Add the "bird element", the elbow opens when stretching, and the elbow clamps the pectoral muscle when contracting.
High rope clamp box
I think this is the most popular movement in the gym, and many people should have practiced it.
But I saw that many players did not clip their chests, but made an arm-sticking posture.
How to do a good job of high rope clamping chest?
If you take a step forward from the gantry, you will only "press down" if you are too close, and "push forward" if you are too far away.
Kneeling posture is better, because your center of gravity is lower and the range is larger.
Don't fully extend your arms and keep your chest muscles tense.
The above is the training action of the lower bundle of pectoral muscles. In fact, I left a mind's eye in this article.
That is to say, if you plan to practice only the lower chest, then practice in the order of my article, which can better manage your physical fitness.