How to train the lower edge of the chest muscles?

Weight-bearing exercises can help us shape the lower edge of our chest muscles and make us stronger. At the same time, we must choose the most effective exercise method according to our own physical condition. We must not blindly pursue exercise effects and ignore our own physical tolerance. We must proceed step by step to achieve the best exercise effect. Let's get familiar with how to train the lower edge of the chest muscles.

1. How to use dumbbells to exercise the chest muscles and trapezius muscles: Lie flat on a bench and do 3 sets of flat wing exercises (the arms and body should be in a T shape when viewed from the front). Lie flat on a bench and do 3 sets of the wings exercise. For the first set, do until you can’t do it anymore. For the second set, reduce the number appropriately. For the third set, reduce the number even more appropriately than the second set. (If there is no bench, you can actually do it on the bed.) Let me tell you the effects and consequences of my push-ups. Long-term push-ups can build strong pectoral muscles, trapezius and triceps, and also improve the abdominal muscles to a certain extent. The disadvantage is that just doing push-ups can cause the side body to become S-shaped, with protruding shoulder blades and concave vest, and it has no training effect on the forearms and wrists.

2.A. Key areas to train: pectoralis major, deltoids and triceps.

B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with your hands straight up with your palms facing upward.

C. Movement process: Stretch your arms straight to both sides, bend your arms slowly, and let the dumbbells fall vertically. When they reach the lowest point, do push-ups and exhale while pushing up. Then push up to the open position and repeat.

D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

* Incline dumbbell bench press 10-12 (reps) x 3 sets

A. Key areas to train: upper pectoralis major, followed by anterior deltoid and triceps.

B. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees.

C. Movement process: Stretch your arms and hold the dumbbells above your shoulders. Inhale as you lower it to your chest (close to your collarbone). When you reach the lowest point, push up and exhale while pushing up.

D. Training points: During the exercise, concentrate the main strength on the pectoralis major muscle, so that the pectoralis muscle is always in a tense state. The triceps serve as a secondary supplementary force.

There is also the decline dumbbell bench press. The supine press is just the opposite of the incline press. This one has the head slightly tilted downward, and it mainly exercises the lower part of the pectoralis major.

The above-introduced method of training the lower edge of the pectoral muscles is very effective. At the same time, while exercising, we must pay attention to replenishing the nutrients needed by our body in order to achieve the best training effect and avoid nutritional deficiencies. Doing some push-ups is also very effective.