Pectoralis major includes pectoralis major and pectoralis minor. Pectoralis major includes upper chest, middle chest and lower chest, and pectoralis minor is located in the deep layer of pectoralis major. Under normal circumstances, when we practice pectoralis major, we will exercise pectoralis minor by pulling, so that the trainer will not waste time on isolating pectoralis minor. However, the perfection of chest shape can not be separated from the creation of pectoralis minor suture, and the obvious chest groove brings charm and fullness to the whole pectoralis minor line. Let's talk about it below.
Action 1 dumbbell supine press (all chest muscles)
This action is the basic action of practicing chest muscles and is called the best training method for chest muscle growth.
Lie on your back on the bench, knees bent, feet on the ground, elbows bent, hands holding dumbbells, palms forward, dumbbells above nipple 1 cm, close to chest.
Tighten the core, the pectoralis major muscles exert their strength to push the dumbbell upward with both hands, and the scapula sinks to keep the body stable.
Hold the action for a few seconds at the highest point, then slowly put down the dumbbell and return to the starting point, and repeat the action.
During the whole movement, keep the body from leaving the stool surface, control the speed of dumbbells and stimulate the chest muscles to the maximum extent.
Action 2 chest butterfly (middle seam of chest muscle)
Using fixed instruments to exercise the chest muscles can effectively improve the feeling of the chest muscles, strengthen the strength of the shoulder joint, elbow joint and wrist joint, and lay the foundation for high-load dumbbell bench press and barbell bench press.
Sit with your back close to the back of the chair, hold the handle with both hands, and keep your upper arm parallel to the ground.
Tighten the core muscles, exert force on the pectoral muscles, and slowly move your hands closer to the middle to increase the squeezing feeling of the pectoral muscles.
Keep the action in the best position for a few seconds and fully feel the force of the chest muscles.
Then put down the weight, straighten your arms to both sides and return to the starting point, and repeat the action.
During the whole movement, keep your body stable, keep your back close to the ground and control the speed of weight loss.
Action 3 parallel bars arm flexion and extension (lower edge of pectoral muscle)
This action mainly exercises the chest muscles. When practicing chest with this action, make sure that you lean forward, which will make your chest face the ground, make your chest muscles stronger and achieve your own exercise effect.
Hold the parallel bars with both hands, keep your arms straight on the bars, keep your body upright, keep your torso and upper limbs perpendicular to the parallel bars, bend your knees with your legs so that your calves cross your ankles.
Tighten the core, make your arms bend your elbows, your shoulders lean forward, your upper body lean forward, and your body gradually descend.
Hold the action for a few seconds at the lowest point, and the muscles contract to the maximum, then slowly straighten your arms, return to the original point, and repeat the action.
During the whole exercise, the body should be lowered slowly and appropriately to reduce the pressure on the shoulder joint and maintain the stability and balance of the body, and there should be no help during exercise.
The above movements are the basic movements for practicing chest muscles. Of course, after mastering the basic movements, we can also carry out targeted exercises. In order to strengthen the muscles of the upper chest, it is necessary to adjust the angle of supine push to 30-45 degrees, and use upward inclined supine push to strengthen the stimulation of the upper chest. On the contrary, if the lower pectoral muscles are weak, it is one of your first choices to push the dumbbell down obliquely. Of course, only when the basic movements reach a certain level can we practice shortcomings. In the compound action of chest muscles, you can add some pulley movements to practice, so that the effect of chest training will be better.
I hope the above explanation will be helpful to novice friends, and I wish you success in chest training as soon as possible.