What are the methods for training chest muscles?

I believe that everyone is not very familiar with the center seam of the pectoral muscles. Professional fitness friends may know what the center seam of the pectoral muscles is. The center seam of the pectoral muscles plays a very important role in bodybuilding. If the center seam of our pectoral muscles is narrow and deep, it will make our pectoral muscles look more sexy. So how should we exercise the center seam of the pectoral muscles? Let’s take a look at the detailed introduction below.

1. Inclined bar, dumbbell bench press. Why do some people practice for a long time but the effect is not obvious? It means that the action needs to be improved.

First, pay attention to the essentials of the movements and change the habit of doing bridge presses. Otherwise, it will become similar to flat bench presses, and the exercise area will be moved to the middle and lower chest.

Second, if the full range of motion is not effective, consider half-range motion, while focusing on the upper chest and increasing the weight appropriately. Ask a companion for protection or assistance.

Third, if the barbell does not produce good results, you can focus on dumbbells. Here is a little trick: when lowering the dumbbells, do not walk in a straight line, but slightly curl your wrists to make the route slightly C-shaped. This will create a component in the tangent direction and add it to the cross-section of the upper chest. The key point is that the attention must be focused on the cross-section of the upper chest. Imagine the tendons and veins bulging and being well congested to enhance the training effect.

2. Upright bar dumbbell press, without a belt, with a load of 6-8 times per set. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "cover" the exposed clavicle.

3. Bench press. Due to differences in body structure and flexibility. If doing the incline bench press has little effect, you might as well use the flat bench press to develop your upper chest. The key points of the action are: place the barbell on the neck when lowering the barbell, focus on the upper chest, and then put a wooden block under the bed to make it have a small inclination angle of 5-10 degrees. To help you lift your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

In the above article, we introduced what the center seam of the pectoral muscles is. We know that the center seam of the pectoral muscles is of great significance in bodybuilding. If the center seam of the pectoral muscles is deep and narrow, it can make our pectoral muscles more three-dimensional. The above article introduces in detail the methods of training the center of the pectoral muscles.