How to train the inner chest muscles? How to train the inner chest muscles

Studies have shown that compared to thin men, men with well-developed muscles, especially pectoral muscles, look more secure. Nowadays, many people like to exercise their bodies and shape a beautiful figure through fitness. Everyone knows that different muscle groups have different training methods. How should the inner side of the pectoral muscles be trained?

1: Straight arms are better than regular arm curls. Sit on a stool and straighten your arms. Point your fists forward and your forearms against the armbars. This way, your arms can cross in front of your chest, and the range is naturally greater than that of arm curls. Hold your arms crossed for 1-2 seconds, contracting at the top. Try to squeeze the pectoral muscles near the midline to force them to "stand up."

1: The force point must be on the inner side of the chest and the inner corner muscles. Don't use your arms or back to exert force. Mainly use the chest muscles to drive the force. Try to do narrow push-ups. Spread your index fingers and thumbs at right angles and touch your hands together (thumbs touching, index fingers touching). You will feel very strenuous. Every time you do push-ups, you must do it fully, especially after you stand up. You must feel that the inner edge of your pectoralis major must be tightened again. I estimate that your upper pectoralis major is not fully exercised. After narrow push-ups are not so strenuous, keep raising your feet and practice these two types of push-ups. It will help the overall shape of your pectoralis major.

1: It is possible to use a larger load for training, but the range is limited, and there are pros and cons. It needs to be combined with other methods to achieve good results. Although the dumbbell flying bird also has a certain effect on training chest sutures, once the arms are out of balance, the tension on the chest muscles will become smaller, so chest suture training should be mainly based on equipment with pulleys.

1: Stand under the tensioner rack, hold the handles with both hands and do chest-crossing movements, fully cross your arms, but do not separate them when they touch. You can do one set with the left arm on top, one set with the right arm on top, or alternately move your arms up and down, and do 8-12 sets per set.

1: Note: "During the force application process, the trunk is in a "bridge" shape, with the chest raised and shoulders lowered, so that the pectoralis major muscles are completely contracted. When the barbell is pushed up, it moves slightly forward in a parabola shape."

2: Action description: Lie on your back on a bench with your feet on the ground. Extend your arms above your chest and hold the barbell slightly wider than your shoulders. Extend your arms naturally, bend your arms and place the barbell 2-3 cm above your nipples. Lift your chest, lower your shoulders, extend your arms, and raise the barbell to a vertical position above your chest with your arms extended.

The methods mentioned above are all quite professional methods, and they are all horizontal bar exercises that we can do in our daily life. Horizontal bar exercises can effectively help us train our chest muscles and achieve good training results. At the same time, we must persist in exercising every day.