Correct method of training inner chest muscles

Nowadays, most people like to go to the gym. Both men and women go to the gym for fitness. Having perfect muscle curves and strong deltoids can reflect a man's strength and beauty. However, physical exercise is not a one-day job. We need to choose the right method. For the inner chest muscle exercise, we can take several correct ways. So what are the key points to pay attention to during the whole training process!

1. Barbell Bench Press

Key areas of exercise: pectoralis major, deltoids and triceps. The vast majority of champion bodybuilders perform the overhead press as

The best exercise for upper body.

B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold your hands with your palms facing up

Hold the horizontal bar with your hands slightly wider than your shoulders, and stretch your arms to support the barbell above your chest.

C. Action process: Make two straight

Open your arms to the sides, bend them slowly, and lower the barbell vertically until the bar touches your chest (approximately above the nipple line).

). Then push up to the open position and repeat.

D. Training points: Do not arch your back and buttocks or hold your breath, as this will

Losing muscle control is dangerous.

2. Dumbbell Bench Press

Key areas of exercise: pectoralis major, deltoids and triceps. B. Starting position: Lie on your back on a flat bench with your feet flat on the floor.

Step on the ground. Hold the dumbbells with your hands straight up with your palms facing upward.

C. Movement process: Stretch your arms out to the sides and slowly bend them.

The dumbbells fall vertically, and when they reach the lowest point, do the push-up movement, exhaling while pushing up. Then push it up to the open position.

Repeat sitting.

D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

3. Lying Dumbbell Fly

Key areas of exercise: pectoralis major and deltoid muscles.

B. Starting position: Lie on your back on a flat bench, holding a dumbbell in each hand, palms

With your hearts facing each other, push up until your arms are straight and supported above your chest.

C.Action process: Hold the dumbbells in both hands and drop them to both sides in parallel.

Bend your elbows slightly, lower the dumbbells until you feel the muscles on both sides of your chest are fully stretched, and lower your upper arms to below the level of your shoulders.

Flat line. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position.

D. Training points: If dumbbells

When falling to the sides, if the arms are straight, it is difficult to feel the stretch and muscle contraction of the chest muscles.

4. Incline Barbell Bench Press

Key areas of training: upper pectoralis major, followed by anterior deltoid and triceps.

Regarding the training methods for the inner chest muscles, we can usually use dumbbells or a lot of fitness equipment to exercise our chest. However, it should be noted that when practicing, we need to ensure correct movements and steady breathing, which is helpful for fitness. Also, we should pay attention to not using too much force or too hard.