How to exercise the inner chest muscles

There are many male friends who like to exercise, especially hope that their body will become better than before, especially those with pectoral muscles. Only in this way will they look better in any clothes they wear, especially attracting the attention of the opposite sex. In this way, they can make themselves particularly confident. However, the inner side of the pectoral muscle is the most difficult part to exercise, and you should choose some special methods to exercise this part.

Push-ups exercise the muscles along the upper chest

If you want to exercise the muscles on the upper side of your chest by doing push-ups, you can choose push-ups with your feet high and your hands low. However, for this push-up with feet high and hands low, you need to pay attention to controlling the angle of your body to the ground at around 15 to 30 degrees, because this angle makes it easier to exercise the upper pectoral muscles. If the angle is smaller or larger than this, the muscles in the middle of the chest and the deltoid muscles of the shoulders will be exercised.

Push-ups exercise the muscles in the middle of the chest

If you want to exercise the muscles in the middle of your chest by doing push-ups, you can choose to do push-ups with a close grip on both hands. This narrow-grip push-up is divided into three types: hands-high-feet-low narrow-grip push-ups, flat-ground narrow-grip push-ups, and hands-low-feet-high narrow-grip push-ups. These three types of narrow-grip push-ups exercise the upper, middle, and lower parts of the pectoral muscles respectively.

Push up with force, push the dumbbells upward to the middle until both arms are straight, keep the two dumbbells a few centimeters apart, at the highest point focus on the chest muscles, especially the contraction and squeezing of the inner chest muscles, rest for a while, then use the tension of the chest muscles to control the dumbbells to slowly return to the original position. When the dumbbells reach the bottom, focus on getting a full stretch across your entire chest. The movement trajectory of the dumbbell push-up and drop-down should be in an arc.

Next do the incline dumbbell bench press. The weight of the dumbbells used in the incline press is lighter than that used in the flat bench press. You must control your center of gravity when lifting and lowering, and do not move the dumbbells vertically up and down, otherwise the triceps will be exerted too much force. To ensure that each exercise is of high quality, the arms must be moved up and down in an arc to help the chest muscles get full stretch at the bottom and strong contraction at the highest point.

The last exercise is the dumbbell fly. Think of it as a repair exercise for the inner pectoral muscles. The press is primarily an exercise for building chest muscle mass. The main purpose of the fly exercise is to sculpt the lines and shape of the chest muscles. It requires more skills and must be treated carefully to minimize the risk of shoulder injury.

However, the easiest way to exercise this part is push-ups, because when we do push-ups, our chest muscles need to be under stress. However, doing push-ups is not that simple. We still have to choose some better methods to do push-ups. We should set a limit on the time we exercise, and try to exercise for about half an hour.