The best exercise for training the lower edge of the chest muscles

Training the lower edge of the pectoral muscles requires concentrated exercise and a targeted force plan. When exercising, you need to pay attention to the force details of the body part; for example, when doing push-ups, you need to transfer the force point to the lower edge of the pectoral muscles; then it is recommended to perform related movement training in small amplitudes many times, such as training the lower edge of the pectoral muscles 6 times a week to avoid long-term muscle stretching and injury. After all, muscles need more time to recover and grow, and nutrition also needs to be supplemented to keep up with the intensity of training.

To exercise the lower edge of the chest muscles, you need to exert force on the lower edge. For example, when doing push-ups, your hands should be positioned lower. When tightening the chest muscles, you should focus more on the lower edge. For example, on the steps, keeping your hands high and your feet low can overcome the problem of the difficulty in exerting force on the lower edge. You can also try the stool-style parallel bars yourself. There are two ordinary benches, with the body located in the middle of the benches, the feet in front without exerting force, the buttocks in the middle of the benches, and the hands doing the supporting movements of the parallel bars. Especially when pushing up, the back should be pulled back slightly, so that the lower edge of the pectoral muscles can be tightened to achieve the same force effect as the parallel bars. Most people will not understand these unless they are experts in the gym. The outer edge is even easier, that is, push-ups with hands wide, one or one and a half steps wider than shoulders. The displacement of the body is relatively small. When you can't do it anymore, immediately change to normal position wider than shoulders and do another 5-8. The effect of such exercise is extraordinary. You can also change it up, start with 5 or so with normal hand position slowly, then do a dozen or so with wide hand position. The effect is self-evident, just try it. It is not recommended to do dozens of reps in each set. Such endurance exercises are not effective in increasing strength and muscle size, but may easily lead to strain. However, perseverance and hard work do not recommend that you do it every day. It is best to exercise your chest muscles twice or at most three times a week, and the exercises should be evenly spaced to facilitate recovery and growth of muscle or strength. You can exercise your back and leg strength at other times, which is very helpful for sculpting and modifying your chest muscles.

There are some tips or suggestions that you need to know! For you, an action that you rarely do or have never done before is a new action. For example, if you normally prefer to use a barbell, then it's time to switch to dumbbells or fixed machines.

In addition, after changing equipment, you will more or less have some new adaptation process. For example, compared with usual, the seat height after changing the equipment may be higher or lower. These are subtle changes to be aware of.