What are the exercises for lower chest muscles?

There are many ways to train the lower pectoral muscles, but people don't know much about them. Generally, we can train the lower pectoral muscles through double bars and lifting dumbbells. During the exercise, we must perform the movements in a standard manner, without dragging our feet, and persist in the exercise for a long time. Let us now learn about the training methods for the lower chest muscles. I hope it will be helpful for male friends.

A. Key training areas: Mainly the lower part of the pectoralis major, followed by the triceps and deltoids.

B. Starting position: The distance between the two bars should be wider than the shoulders. Hold the bars with both hands with straight arms, straighten your chest, and tighten your abdomen. Straighten your legs, close together, and relax them in a drooping position.

C. Movement process: Exhale, bend your elbows and arms, and lower your body until your arms are bent and lowered to the lowest position. Your head should be led forward, and your elbows should be abducted to fully stretch the pectoralis major muscles. Then inhale, and support with the sudden contraction of the pectoralis major muscle.

Use your arms to raise your body until your arms are fully extended; when your upper arms exceed the horizontal position of the bar, retract your hips slightly and your torso is in a "head down and chest hunched" posture. When the arms are straight, the pectoralis major muscles are completely tightened. Repeat the exercise.

D. Training points: Perform the movements slowly, and do not use the swing of your body to help you complete the movements; when pushing up, do it quickly, keep your chest up, head up, abdomen in, and do not shrug your shoulders; to increase the intensity of the training, you can practice with weights around your waist.

For the middle seam exercises, the improvement of the unclear middle seam of the chest muscles

The middle seam of the chest muscles of professional masters is like a line, which is narrow and deep. In order to make the chest seam deeper, the muscles near the chest groove must be stood up. The key is to fully squeeze the chest muscles so that the chest muscles on both sides are fully close to each other and bulge in each movement.

1. Straight-arm machine pec press. Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold your arms for 1-2 seconds, reaching peak contraction. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up".

2. Cross the tensioner, stand under the tensioner frame, hold the handles with both hands and do chest squeeze movements, fully cross your arms, instead of separating them as soon as they touch. You can do one set with the left arm on top and the other set with the right arm on top, or alternate between the arms. Do 8-12 sets.

3. Close grip bench press. It is possible to use a larger load for exercise, but the range is limited, and it has both advantages and disadvantages. It needs to be combined with other methods to achieve good results.

Although dumbbell flyes are also effective in training the chest gap, once the arms pass the body balance, the tension on the chest muscles will become smaller, so chest gap training should mainly use equipment with pulleys.

If male friends want to have a strong body, you should exercise your muscles more in your life and pay attention to your diet. As for the chest muscle training method introduced in the article, we recommend that male friends can practice it well. According to the methods introduced in the article, I believe that you will be able to see your chest muscles within a month.