It doesn't need too many congenital conditions to practice the chest muscles, and it is also possible to pay attention to the method of exercise. At the beginning of training, the structure of chest muscles should be the first. The pectoral muscle can only be divided into upper and lower parts, and the lower part accounts for most of the pectoral muscle. Therefore, it is basically impossible to train the lower part of the chest independently.

Method of shaping square pectoral muscle;

First, the chest card exercises the inside of the chest muscles.

Stretcher across the chest, exercise the inner edge of the pectoral muscle, and carve the pectoral muscle groove. Some people suggest practicing chest muscle groove with narrow grip bench press, but some experienced coaches don't recommend it because the exercise effect is not very good and it is easy to make the chest muscles pile up.

Starting posture: stand in the center of the puller frame, adjust the cable length, and hold the horseshoe stool to clamp the chest.

Action essentials: lean forward slightly, pay attention to control the action when opening, squeeze the pectoral muscle as much as possible when closing, and pause slightly for peak contraction.

Although it is generally required to separate hands when touching, it is actually better to cross.

Don't do low-frequency re-stretching to prevent shoulder injury. Generally 3 to 5 groups, 8 to 15 times in each group.

Second, the dumbbell bird exercises the side chest muscles.

This is an ideal exercise for shaping a perfect chest shape. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. It can make people feel strong stretching and contracting movements.

Preparation posture: supine, hips and shoulders on the stool, feet flat on the ground. Hold the dumbbell in your palm against your chest, and then lift the dumbbell upward, with your arms basically straight.

Key to the action: the elbow is slightly bent, and the dumbbell is slowly lowered to both sides. At the lowest point, the upper arm is basically at the same level as the bench, the elbow is bent about 90 degrees, and the pectoral muscles are fully extended. Slowly lower the dumbbell and inhale at the same time. Don't rush for success. Raise the lower edge of the ribs, stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to perform the "flying bird" action and return to the starting position.