What are some ways to exercise the inner side of the pectoralis major?

Many male friends usually want to make their pectoralis major muscles stronger through various methods. Perfect pectoral muscles are not only a sign of male health, but also an important way to show male charm and enhance male self-confidence. There are many ways to exercise them. For the inner side of the pectoralis major, you can use the following methods to train.

(a) Incline bench press

Function: Exercise the upper part of the pectoralis major and the upper end of the outer wing.

Key points: Lie on your back on an incline board with an angle of 25-35 degrees, hold the barbell with both hands, use the contraction force of the pectoralis major to push up until both arms are straight, and then slowly return to the original position.

Breathing method: Inhale through your nose when pushing up, and exhale through your mouth when returning to the original position.

Note: Changing the angle of the incline board will also change the effect of chest exercises.

Another example is pushing the horizontal bar up close to the nipple area, which is better for training the inner and outer sides of the pectoralis major.

If the horizontal bar is close to the neck, it will have the best training effect on the upper and inner parts of the pectoralis major.

(ii) Dumbbell bench press

Function: Exercise the lower part of the lateral wing and lower edge groove of the pectoralis major.

Key points: Lie flat on a bench, hold the dumbbells with your palms facing each other and your arms straight. When lowering your palms, gradually move them forward to both sides of your shoulders. Use the contraction force of the pectoralis major muscles to push up until your arms are straight, then slowly return to normal.

Breathing method: Inhale through your nose when pushing up, and exhale through your mouth when returning to the original position.

Note: When lowering, the palms gradually move forward to the sides of the shoulders. At this time, the arms should hang naturally, with the hands and elbows perpendicular to the ground. Do not actively use the triceps when pushing up.

(III) Flat barbell bench press (exercises the entire chest, anterior deltoids, and triceps)

Lie flat on the bench with your feet flat on the ground. Adjust the front and back position of your body so that your eyes are directly under the barbell on the bench press rack. With your grip slightly wider than shoulder width, remove the barbell from the bench press rack. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

There are many ways to exercise the pectoralis major muscles. You can choose according to your own sports preferences and physical fitness. The body will consume a lot of nutrients during the exercise process, so try to pay attention to nutritional balance. At the same time, you should also replenish water in time to speed up the body's metabolism.