How to train the outer edge of the chest muscles

The outer edge of the chest is not easy to train, but if you want to train the entire chest, it is actually very easy. However, exercising the outer edge of the chest muscles will be more difficult. The bench press is an ideal way to exercise the outer edge of the pectoral muscles, which can provide a relatively large stimulation intensity; secondly, the fly movement can pull the muscle groups on the outer edge of the pectoral muscles. In addition, the parallel bar dips also have a relatively good effect. These movements can exercise the outer edge of the pectoral muscles.

Chest outer edge training

The outer edge of the chest is a weak point for many people. Usually, they only exercise the entire chest, or stimulate the middle seam of the chest, but do not pay enough attention to the outer edge of the chest, which leads to the pectoral muscles not being big enough, or not wide enough. I hope everyone pays enough attention to the outer edge of the chest. There are many exercises to train the outer edge of the chest. Generally, the bench press with a wide grip barbell can stimulate the outer edge of the chest. The fly exercise with the arms stretched out can also stimulate the outer edge of the chest. There is also a parallel bar dip that can also stimulate the growth of the outer edge of the chest, while at the same time stimulating the lower bundle of the pectoralis major.

Exercise 1: Dips and extensions

Goal: Find the parallel bars with a wide grip on the lower and outer edges of your pectoral muscles so that when you bend your arms and lower your body, your body can descend deeper and stretch your pectoral muscles more. V-shaped parallel bars are also a great tool for training chest muscles.

Tip: A wide grip will help you recruit more pectoral muscle fibers.

Exercise 2: Externally rotated wrist flat bench press

Target: Outer edge and thickness of chest muscles Lie on your back with dumbbells at your sides. At the bottom, your palms are facing each other and your elbows are tucked into your sides. As you press the dumbbells up, externally rotate your wrists until your palms face forward at the top.

Tip: External rotation of the wrist increases recruitment of pectoral muscle fibers.

Training 3: Flat-ground towel dumbbell fly

Target: The outer edge of the chest muscles and the chest groove. If you don't have a dumbbell bench at home, how can you use dumbbells to train your chest muscles? The remedy is: a towel. Before doing dumbbell flyes, fold a towel into the size of two palms and place it between your shoulder blades while lying on your back. After raising your body, hold the dumbbells with both hands and keep your arms straight. Lower the dumbbells until they almost touch the ground, then do horizontal adduction of the shoulder joints and squeeze the chest inward.

Tip: Flying is very effective in increasing the area of ​​the chest muscles.