How to train your chest muscles to be square?

Many men desire to have square pectoral muscles, which is a sign of a fit male body. Usually, some equipment is often used to exercise the pectoral muscles, but there is no obvious effect. In fact, in order to have square pectoral muscles on the chest, some methods should be paid attention to during exercise. The following editor will introduce some simple and easy-to-operate exercise methods to make the pectoral muscles square.

The structure of the chest muscles

If you want to train your chest muscles well, you must first understand their structure. Many friends think that the pectoral muscles can be divided into the following parts: upper, middle, lower, outer, and inner. In fact, this is a beautiful mistake! Simply put, the pectoral muscles can only be divided into the upper part and the lower part, and the lower part accounts for the majority of the pectoral muscles. So, if you only want to train the lower part of your chest independently, it is basically impossible.

Why are most chest exercises divided into upper, middle and lower movements? In fact, no matter what kind of chest training movement it is, it will stimulate the upper and lower pectoral muscles at the same time. The purpose of dividing them into upper, middle and lower movements is to stimulate the pectoral muscles at different angles so that the muscles can grow bigger and faster.

1. Use the chest clamp to exercise the inner side of the chest muscles

Use a cross-pectoral puller to exercise the inner edge of the pectoral muscles and carve out the chest groove. Some people suggest using a narrow-grip bench press to exercise the pectoral groove, but some experienced coaches do not recommend it because the effect of such exercise is not very good and it is easy for the pectoral muscles to pile up into a ball.

Starting position: Stand in the center of the tensioner rack, adjust the length of the cable, and hold the horseshoe stool to perform chest squeeze exercises.

Key points of the movement: Lean your body forward slightly, pay attention to controlling the movement when opening, squeeze your chest muscles as much as possible when closing, and pause slightly to perform peak contraction.

Although it is generally required that the hands touch and then separate, it is actually better to cross them.

Avoid doing heavy stretches with low repetitions to prevent shoulder injuries. Typically perform 3 to 5 sets of 8 to 15 reps.

2. Dumbbell Fly Exercise for the Outer Chest Muscles

This is an ideal exercise for building a fuller bust. It not only fully stimulates the pectoral muscles, but also stretches the connected muscle tissue. It allows people to experience a strong sense of stretching and contraction.

Preparation posture: Lie on your back with your hips, shoulders and back against a stool and your feet flat on the ground. Hold the dumbbells close to your chest with your palms facing each other, then lift the dumbbells up with your arms basically straight.

Key points of the movement: Bend your elbows slightly and slowly lower the dumbbells to both sides. When you reach the lowest point, your upper arms and the bench are basically on the same horizontal plane, your elbows are bent about 90 degrees, and your chest muscles are fully stretched. Lower the dumbbells slowly while inhaling, don't rush. Lift the lower edge of the ribs and stretch your chest muscles as much as possible. Pause for a moment when you reach the bottom, then slowly move the dumbbells backward and upward to perform a "flying bird" movement, returning to the starting position.

Sets: Use relatively light weights for 3 sets of 10 to 15 reps, sticking to a 3-0-2 second tempo.

Tip: Don’t bring the dumbbells close to your shoulders because this is not a “push”. When lifting the dumbbells backward and upward, imagine "hugging" someone and don't push him away from beginning to end.

When exercising your chest muscles, you should follow the principle of gradual progress. Don't use too much force at one time. If you suddenly use too much weight, you may strain the middle part. Only by keeping the weight appropriate can the exercise movements be more standardized, and the exercise effect will be better.