The growth of pectoral muscle is lateral growth from outside to inside. It is difficult to exercise the strength of the seam in the chest muscle, so it is more difficult to practice. At the same time, the developed middle seam requires that the pectoral muscles on both sides are very developed, so at the same time, don't stop the exercise training of the whole pectoral muscles such as bench press.

1, dumbbell bird, flat board, uphill and downhill;

2. Narrow push-ups;

3, parallel bars arm flexion and extension, to lower the head with chest, toes forward, upper arm extension;

4, static chest clamping, that is, hands crossed, forcibly contracting the chest muscles, forcibly squeezing to the middle, also known as crab-type chest clamping;

Climbing the pole is also a way to exercise the inside of the pectoral muscle, because in the process of climbing the pole, your arm should embrace and hold the pole, and this embracing action depends on the inside of the pectoral muscle.

Extended data:

Chest training method:

First, bench press

1. Starting posture: Sit on the bench and put the barbell above the nipple.

2. Action process: lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall.

3, breathing method: exhale when lifting, inhale when falling.

4. Caution: Be careful not to use excessive resistance. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck turn.

Second, the upper oblique horizontal ascension

1. Starting posture: raise your head, recline the bench for 30-45 degrees, and put the barbell on your chest with both hands.

2, breathing method: exhale when lifting, inhale when slowly falling.

Third, the downward sloping horizontal lifting.

1. Starting posture: lean on the bench with your head down and put the barbell on your chest with your hands.

2, breathing method: exhale when lifting, inhale when slowly falling.

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