How to train the middle seam of the chest muscles, pay attention to the weight selection

The middle seam of the pectoral muscles is also the inner pectoral muscles. This is a very attractive existence in the male group. Many men want to know how to train the middle seam of the pectoral muscles effectively. Regarding the problem of training the inner pectoral muscles, people should choose some fitness equipment with weights when exercising, such as dumbbells.

1 Flat dumb bird

In addition to maintaining a 135-degree angle between the forearm and the upper arm, the entire arm should be rounded and the wrist slightly adducted, like a hug. If you just use your arms to hook the dumbbells tightly and stiffly, it is easy to use the shoulders as the starting point for force. Although it looks like you are trying to do a flying bird movement, it is actually "in appearance but not in spirit". It mainly exercises the anterior deltoid of the shoulder, and has little effect on the middle seam of the pectoral muscles.

2. The benefits of butterfly machine breast clamping

The advantage of the butterfly machine chest press is that the tension on the chest muscles is constant and does not change with the change of arm position. Since the "bridge" movement can be adopted and the elbows are touching, the movement range can be larger and the safety is better. Not only the middle and lower chest seams (the main stimulation area of ​​the flat dumbbell flying bird) but also the entire chest seam have a strong stimulation effect, and the upper part of the chest seam can be focused on by changing the grip.

3. Standing Cross Puller Bird

Stand in the center of the tensioner rack, adjust the length of the cable, and hold the horseshoe stool to do the chest squeeze. The body is slightly tilted forward, pay attention to controlling the movement when opening, and squeeze the chest muscles as much as possible when closing, and pause for a while to perform the top contraction. In order to pull up a heavier weight, some people lean forward so much that the chest squeeze movement becomes a prone bird, and the movement that stimulates the chest seam becomes a training of the posterior deltoid. The key point of this movement is to fully stretch the chest muscles and squeeze them as much as possible, and the weight used is secondary.

4. Narrow Grip Puller Press Down

It is usually arranged at the end of the flying bird exercise or inserted in the middle, using a "V"-shaped handle or rope handle, with a weight of 6 to 8 times (after a set of high-rep warm-up), pressing down to the bottom to resist the load with all your strength, and tightening the chest muscles. At this time, the chest muscles are fully engorged and bulging, which has a unique effect on squeezing the chest seam and strengthening the chest contour.