How to train the inner chest muscles?

Many male friends usually go to the gym to exercise, build fitness, and exercise muscles, because if they have more muscles, they will look strong and manly, and they can also exercise the body. I know many people who want to exercise some chest muscles when exercising, but they don’t know how to do it? Let me give you a detailed introduction!

Barbell bench press. Note: "During the force application process, the trunk is in a "bridge" shape, with the chest raised and shoulders lowered, so that the pectoralis major muscles are completely contracted. When the barbell is pushed up, it is slightly forward in a parabola shape."

Action description: Lie on your back on a bench with your feet on the ground. Hold the barbell with your arms extended above your chest, slightly wider than shoulder width. Lengthen your arms naturally and place the barbell 2-3 cm above your nipples. Lift your chest, lower your shoulders, and extend your arms, raising the barbell to a vertical position above your chest with your arms straight.

Close grip bench press. The narrow grip bench press exercises the triceps and pectoralis major. It is a two-handed bench press with a narrow width. Use the thumb-axis grip (accompanied by the other four fingers in the same manner) to grasp with the thumb-less grip. Hand width is reduced to about 1/2 of the effective when unloading the barbell to your chest. It's hard to balance it on the bench press with more weight and then walk up with less weight. This requires stimulating the triceps considerably by narrowing the width of the hands, and the purpose is to perform it because it is the contraction of the inner pectoralis major muscle (the side closer to the center of the body).

Incline bench press. The incline bench press mainly exercises the pectoralis major muscle (especially the upper layer), triceps, serratus anterior, deltoid muscle, trapezius muscle, while the incline bench press is a barbell movement. The width of the hand is basically just a little wider than the shoulder, making it easy to hold most of it on your own.

If you want your muscles to become bigger and bigger, and want to train your muscles faster, you also need to pay attention to your daily diet. Try to eat more protein-rich foods. You can replace the pork you eat with beef. Beef is not as greasy as pork and has more nutrients.