Practicing pectoralis major also helps to improve the posture of the upper body, because it can relieve the pressure on the back muscles. When we use the term "training pectoralis major", it mainly refers to the exercise of pectoralis major muscle group. In addition, pectoralis major covers a huge area in front of the upper body. Therefore, many fitness instructors divide the training of pectoralis major into several pieces, especially for the more correct three-dimensional pectoralis major, which needs to be trained from different angles. Generally speaking, chest muscles are divided into five parts: upper, middle and lower chest and inner and outer chest. However, people often ignore the training movements of the inner chest. Here are three training moves for the inner chest. You can try to practice "clamping" two small muscle groups in the inner chest.
The midline of the pectoral muscle, carved like this! Please collect these three training moves. Action 1 Dumbbell bird clamping chest Generally speaking, the training of chest muscles is mainly centripetal contraction, but the action of Dumbbell bird is just the opposite, mainly centrifugal contraction, and centrifugal contraction is more obvious for stretching and tearing muscle fibers. In addition, the dumbbell bird needs to expand its pectoral muscles first, and then compress them inward (the action of clamping). In addition to the longer movement stroke, the dumbbell movement has a relatively larger trajectory, so you can choose a lighter dumbbell to practice in terms of weight, and pay attention to the sensitivity of the inner chest.
Training 2 rope birds to clip their chests. Usually, you can see a wired multifunctional training machine in the gym. Rope birds use this machine to cross from both sides or lean against the rope. One advantage of training the inner chest with rope birds is that it can keep the tension and tension of the chest muscles during the whole movement. Because the rope is designed with pulleys, its height will determine the angle and direction of your training.
Action 3 Narrow distance barbell bench press Barbell bench press is definitely a very good training action for pectoralis major. Generally speaking, when training pectoralis major with barbell bench press, everyone uses wide bench press to press the middle chest position. If you want to do inner chest training, you must hold the rod with both hands less than the shoulder width. Therefore, we can transfer the weight of barbell to the training of inner pectoral muscle, and make the inner pectoral muscle become the main muscle group to strengthen the muscle.
Reference //barbend, edited by breakingmuscle //David