If you squeeze two "steamed buns" together, there will definitely be a "gully"

People often ask how to train chest cleavage. Here is an example. You put two pancakes together and there's never a groove. If you put two steamed buns together, there will definitely be a groove. The first condition to achieve chest cleavage is to have thick chest muscles. This should be a simple principle.

Therefore, if you want to have grooves in your chest muscles, it is necessary to increase the load on your chest muscles during training. Take the barbell bench press for example. If the weight of the barbell bench press always stays at 20 to 30 kilograms, there is no need to talk about how to train chest cleavage.

If the weight you use during training is not high enough, the size and thickness of your chest muscles will not improve much. If you work on your cleavage at this time, there is nothing you can do to modify it.

When the pectoralis major muscle has a certain circumference and thickness, you can then start to work on the details and train the chest cleavage.

The main action for training chest groove is "clamping", such as dumbbell fly, machine chest clamp, cable chest clamp, etc. The following will explain the practice methods and key points of these movements one by one.

1. Dumbbell Fly 4-6 sets * 12-15RM

Dumbbell flyes are divided into three types: flat, incline, and decline. Flat and incline supine flyes are generally used.

The practitioner lies on his back, keeping his elbows slightly bent at a fixed angle. The angle between the upper arm and forearm must be maintained at 100 to 120 degrees, regardless of whether it is raised or lowered, and the dumbbells must be in the plane of the shoulder and elbow joints. Lift your chest and lower your shoulders, and bring your pectoralis major to the peak contraction position, then pause. Just lower it to the plane of your back. When lifting it up, it should be like hugging a big tree, not straight up and down. Push it along a certain arc to feel the stretching and contraction of your chest muscles.

When moving downward, your elbows should be slightly bent and lower than the sides of the body, and your chest should be held high. When moving inward, you should think about exerting force in the middle part of the pectoralis major muscle, and consciously use the middle part of the pectoralis major muscle to exert force. Breathe by inhaling when you move your arms downward and upward, and exhale when your arms are almost straight.

2. Chest clamp 4-6 sets * 12-15RM

Sit on the machine bench, hold the handles with your hands and bend your elbows slightly. When opening, take a deep breath, straighten your chest, push your shoulders back, and focus completely on the seam of your chest. Use control to fully stretch your chest muscles. When closing, the elbow baffles should touch each other, and then pause slightly, and perform peak contraction for 1 to 2 seconds. This will feel more strenuous and you need to try your best to tighten your chest muscles.

3. Rope chest clamp 4-6 sets * 12-15RM

The practitioner stands in the center of the tensioner frame, leaning forward slightly 15 degrees. Control is required throughout the entire movement. Pay attention to controlling the movement when opening, and squeeze the chest muscles as hard as you can when closing, and pause slightly to perform peak contraction. If you want to train your chest cleavage, it is recommended to cross your hands. The amplitude is much larger than touching your hands, which has a better squeezing effect on the chest cleavage and provides greater stimulation.

The above are three exercises for training chest cleavage. Practitioners can choose 1-2 exercises to train in one training session. In order to create a better chest cleavage effect, it is recommended to use the above exercises as the first move in chest training.