The middle seam of the pectoral muscle is the middle position of the chest, also called the inner side of the pectoral muscle or the pectoral groove. The premise of shaping the middle seam of pectoral muscle is to have a chest shape. Don't think about flat chest or slimming, because your task now is to increase chest thickness, and the best action to increase chest thickness is dumbbell or barbell bench press. Therefore, building a chest muscle seam is an intermediate or even advanced stage of fitness. If you have been working out for less than six months, don't talk about chest muscle sewing. To create a chest muscle seam is actually to carve the chest line on the basis of the chest shape. In other words, if your pectoral muscles are thick enough, the seams will come out naturally. ?

This article mainly talks about how to make a chest muscle seam at home. Creating the middle seam of chest muscle at home mainly focuses on household appliances such as dumbbells and barbells. The main movements are dumbbell flying birds, narrow barbell bench press and narrow push-ups.

1, narrow barbell bench press

Narrow barbell bench press, hands apart by the width of two fists, is very helpful to increase the thickness of the internal muscles of pectoralis major. The thickness of the internal muscle of pectoralis major increases, and the middle seam naturally comes out. Narrow-grip barbell bench press can use more weight, and 6-8RM intensity training can be used.

2. narrow push-ups?

Narrow-distance push-ups and narrow-grip barbell push-ups have the same effect, except that narrow-distance push-ups are heavy exercises to overcome their own weight, which can't reach bench presses, but doing the most exhaustive training for each group of narrow-distance push-ups is also a very good way to stimulate the muscles inside the chest.

3. Dumbbell bird action?

Dumbbell bird movements, including lying birds and tilting birds upward, are all good moves to create a seam in the pectoral muscle. The included angle between the forearm and the forearm is 135 degrees. The difficulty of the movement is to feel the strength of the chest muscles to complete the movement and avoid excessive leverage of the arms and shoulder muscles. Imagine you are carrying a bucket in action. Professional star Melvin Anthony kept shouting "Hang in there!" Grab it! " .

At the same time, the weight selection should be moderate. The bird's action is not like bench press, and it is better to stimulate the pectoralis major with heavy weight. The bench press can even be done 1-3 times in each group, and the effect is still very good. However, the bird action needs multiple groups of times to stimulate the sternum muscles to achieve good results. It is advisable to do 4-5 groups 12 ~ 15 times/group each time. Excessive load not only affects the range of motion, but also easily leads to excessive leverage of deltoid muscle, which can not achieve the effect of stimulating sternum muscle.