How should the middle seam of the pectoral muscles be trained?

Recently, due to the popularity of the TV series "The Journey of Flower", we can see pictures of the actors' chest muscles holding pens posted on the Internet. After seeing these pictures, many boys are particularly envious of the actors' pectoral muscles. The editor is also drooling. So I did all kinds of exercises at home, trying to achieve the same effects as the actors. So how do you train the middle seam of your chest muscles? Let's learn together with the editor below.

Before answering this question, let's analyze the pectoralis major muscle. The pectoralis major can be divided into five parts: the upper edge of the pectoralis muscle, the middle of the pectoralis muscle, the lower edge of the pectoralis muscle, the outer wing of the pectoralis muscle, and the middle seam of the pectoralis muscle. Generally, the growth trajectory of the chest muscles is from the outside to the inside. Only when the outer side of the chest muscles is developed enough can the inner side of the chest muscles develop.

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.

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.

Push-ups with hands high and feet low - Exercise the upper middle seam of the chest muscles

Narrow push-ups on the ground - exercise the middle of the chest muscles

Push-ups with hands low and feet high - exercise the lower middle edge of the chest muscles

The following is a recommended chest muscle training plan, which uses exercise twice a week.

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.

The above is the method to train the center seam of the chest muscles. Male friends who are interested in fitness can try it. The editor here reminds everyone to pay attention to safety when exercising and not to hurt your body. We all know that fitness can not only enhance our body's immunity, but also enable us to have a perfect figure. So you might as well give it a try.