Dumbbell flying bird is a good action to practice the inside of pectoral muscle. In fact, the inner side of the upper pectoral muscle is the so-called pectoral muscle groove in bodybuilding, and its shape is supported by the thickness of the pectoralis major muscle. I want to practice my chest muscles. Operations to perform all operations:

Action 1: Push-ups, divided into three distances: wide, medium and narrow, respectively stimulate: the outside of the chest, mainly to expand the block of pectoralis major.

The upper part of the chest mainly thickens the pectoral muscles.

On the inside of the chest, draw the lines of the chest muscles at a medium distance.

Action 2: Dumbbell bird, practice heavy weights, less times and more groups. Otherwise, the stimulation to the chest muscles will not be in place. Especially the last few of each group should be lifted, and the effect is super good.

If you have the conditions, it is also good to practice barbells, and the stimulation is in place.

I wish you success, come on! ! By the way, pay attention to diet, eat more soy products and so on! !