Combined with many classic fitness tutorials and the action sharing of celebrities on the fitness network, these are the two best actions recognized by the fitness circle to practice the middle seam of chest muscles. If you always feel that your chest muscles are not good-looking, you can learn to practice your chest muscles by it.
Classic action 1: narrow bench press
Generally speaking, dumbbells are recommended for short-distance bench press (barbells are also acceptable), and stools or yoga balls can be used for short-distance bench press on the plane.
Of course, if you want a better effect, it is recommended to carry out upward oblique and narrow bench press, which can stimulate the upper part of the pectoral muscle and the middle seam of the pectoral muscle at the same time, which can kill two birds with one stone.
Like Smith bench press recommended by Muscle Panda, the action principle is similar, and you can also fully practice the internal measurement of pectoral muscle and upper part of pectoral muscle.
Jeffside pushes his chest unilaterally, and his body has an inclined angle. In fact, it also uses the same principle to contract the medial muscles of pectoralis major to the greatest extent. These actions can be attributed to the narrow bench press.
Classic action 2: clip the chest
Clamping the chest is one of the best exercises to practice the middle seam of the chest muscle, such as steel wire clamp, or fixed instrument clamp, or even you can use dumbbell clamp, but the dumbbell clamp loses tension because of the highest point of action, and the effect is very different from steel wire and fixed instrument!
Of course, for better effect, you can also use the upper inclined steel wire to clamp the chest, which can stimulate the upper segment of the pectoral muscle and the middle seam of the pectoral muscle at the same time. It is recommended to cross your hands when clamping your chest and feel the greater contraction of the inner side of your chest muscles.
You can even use steel wire to do this action, and always feel the contraction force inside the pectoralis major, so that you will feel more intense stimulation.
Throughout the major fitness teaching, narrow bench press and chest clamping are the most respected movements. Besides dumbbells, you can also use barbell pieces, Smith racks and other tools. If you want to sew your chest muscles well, why not practice?