How to train the lower edge of the pectoral muscles?

Nowadays, many friends want to do fitness very much, especially want to train the lower edge of the pectoral muscles, but no one knows what to do better, or they don’t know why their training methods are wrong, which makes the desired effect not so obvious, so everyone must pay attention. Now I will give you a detailed introduction on how to train the lower edge of the pectoral muscles. Everyone must pay attention.

Decline Barbell Bench Press:

Target muscles: Lower pectoralis major, triceps brachii, anterior deltoid. Synergistic muscles: Coracobrachialis, serratus anterior, pectoralis minor.

Starting position: Lie on your back on a 15º-30º inclined board with your feet flat on the ground, your upper back and shoulders pressed against the bench, your abdomen tucked in and your chest lifted, your palms facing up, your hands with a wide grip, and your hands raised vertically to your shoulders.

Action process: Stretch your arms straight and support the barbell above your shoulders. Inhale as you lower your chest to the fifth or sixth rib below the nipple. As soon as the bar touches your chest, do the push-up movement, exhaling while pushing up.

Coach's tip: Exhale forcefully after pushing past the "sticking point" to eliminate the pressure in the chest and abdominal cavity caused by holding your breath and the downward tilt posture. Because the head is lower in the downward tilt position, in order to prevent too much blood from rushing into the head, you should stand up and walk around after completing each set of exercises.

Decline dumbbell bench press: The dumbbells should be lighter, and pay attention to controlling the stability of your body and the dumbbells.

Decline dumbbell bench press: The dumbbells should be lighter, and pay attention to controlling the stability of your body and the dumbbells.

Key points of the movement: During the movement, the dumbbells should always be kept in the vertical plane of the shoulder and elbow joints to facilitate the concentrated force of the pectoralis major. The angle between the upper arm and the forearm should be kept at 100º-120º. When it is less than 90º, the arms will be more involved in the force. The chest should always be upright and the back should be arched. When falling, the elbows should be lowered and the chest should be fully lifted. . Breathing method: When the dumbbells fall, take a deep breath. Exhale as you lift the dumbbells in a circular motion back to the starting position.

If this is your first time exercising, you must find a professional coach to help you. This will have a great effect. At the same time, if you get injured due to long-term exercise, it is best not to practice, because this is likely to lead to more serious dangers.