How to exercise the upper chest muscles

Many male friends want to have pectoral muscles so that they can have a perfect body. Therefore, pectoral muscle training is very important for male friends. However, how to train to have pectoral muscles is a question worth thinking about. Generally speaking, push-ups are chosen as a way to train pectoral muscles. Let us learn how to train the supraclavicular muscles.

Push-ups exercise the muscles along the upper chest

If you want to exercise the muscles on the upper side of your chest by doing push-ups, you can choose push-ups with your feet high and your hands low. However, for this push-up with feet high and hands low, you need to pay attention to controlling the angle of your body to the ground at around 15 to 30 degrees, because this angle makes it easier to exercise the upper pectoral muscles. If the angle is smaller or larger than this, the muscles in the middle of the chest and the deltoid muscles of the shoulders will be exercised.

Push-ups exercise the muscles in the middle of the chest

If you want to exercise the muscles in the middle of your chest by doing push-ups, you can choose to do push-ups with a close grip on both hands. This narrow-grip push-up is divided into three types: hands-high-feet-low narrow-grip push-ups, flat-ground narrow-grip push-ups, and hands-low-feet-high narrow-grip push-ups. These three types of narrow-grip push-ups exercise the upper, middle, and lower parts of the pectoral muscles respectively.

1. Push-ups with hands high and feet low, 4 sets, reach the maximum number of times in each set.

2. Do 3 sets of narrow-grip push-ups on the flat ground, reaching the maximum number of times in each set.

3. Do 3 sets of narrow-grip push-ups with your hands high and feet low, and do the maximum number of push-ups in each set.

4. Do 3 sets of narrow-grip push-ups with your hands low and feet high, and do the maximum number of push-ups in each set.

To train your chest, you can use dumbbells to do supine flyes, incline flyes, supine push-ups and incline push-ups. You can also do barbell supine push-ups (to train the entire pectoralis major and middle chest); incline bench press (lie on a flat bench with an upward slope of 30 to 45 degrees and push the barbell vertically upward, mainly to train the upper chest); decline bench press (lie on a flat bench with a downward slope of 20 to 40 degrees and push the barbell vertically upward, mainly to train the lower pectoral muscles). Add dumbbell lying flyes, butterfly chest presses, push-ups, etc. Do 3-5 sets of each exercise, 8-12 reps in each set, and practice three to four days a week. You can eat some high-protein foods before and after practice, such as: shrimp, beef, chicken breast, and egg white. Supplementing with protein can help increase muscle growth.

The above article tells us in detail how to train the supracervical muscles. In fact, the simplest method is often the one that can train the pectoral muscles. You don’t have to go to the gym to train. As long as you insist on doing push-ups, you can also achieve the effect of training the supracervical muscles, but it usually takes about half an hour.