How can I train the middle seam of my pectoral muscles?

Many men desire to have a body of well-developed muscles, especially the chest and arm muscles. It seems that they feel very powerful when they clench their fists. This feeling is what many boys pursue. Indeed, boys with muscles look more attractive and more confident. Practicing chest muscle regeneration is a painful process. Now I will show you how to train the middle seam of the chest muscles.

1. Kneeling push-ups. First, let’s talk about the preparatory movements. Support your body with your hands, kneel on the ground, and cross your legs naturally. The distance between your hands should be wider than shoulder width, and you should be ready to move.

2. The formal action of kneeling push-up. Press your body down as much as possible, with your chest close to the ground. When you reach the lowest point, push your body up. Be careful not to go too fast. Basically, you can complete one beat in 2-3 seconds. One beat means pressing your body down and pushing it up once.

3. Do 20 push-ups in a set. After completing a set, recover for 30 seconds. When recovering, maintain the ready posture, which is the posture in step one, but don't press down. Do the second set after 30 seconds, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

4. Elevated push-ups. Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

5. Standard movements for elevated push-ups. This movement is similar to step 2. Press down and push up, and repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group.

6. Recover for 30 seconds between each set and do 2 sets of each movement. After completing 2 sets, stand up and recover for 30 seconds before moving on to the next exercise.

7. Shoulder-width push-ups. The method of this movement is the same as the kneeling distance type, except that the distance between the two hands is the same as the shoulder width. Also do 20 in a set, and recover for 30 seconds after completing a set.

The editor has already given you the method of practicing the middle seam of the chest muscles. I hope you can grasp some key points from it. The most important thing is not the theoretical things, but the actual actions. You can actually do the above exercises whether in the gym or at home. Especially for men, it is better to have well-developed muscles.