How to train the lower chest muscles, how to train the lower chest muscles

The lower chest is the most difficult part of the entire chest muscle to train, because the muscle group that pulls the lower chest is less used, so it is relatively difficult to train. However, as long as the method is correct and the movements are standard, the lower chest muscles can also be trained into a beautiful shape. The following is an introduction to the training method of the lower chest muscles.

1: Lie flat on a bench and do 3 sets of flat wings exercise (from the front, your arms and body are in a T shape). Lie flat on a bench and do 3 sets of flat wings exercise. Do the first set until you can't do it anymore, reduce the number of reps appropriately in the second set, and reduce the number of reps appropriately in the third set compared to the second set.

2: A. Key exercise areas: pectoralis major, deltoids and triceps. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with your palms facing upwards.

3: C. Movement process: Open your arms straight to the sides, slowly bend your arms, and let the dumbbell drop vertically. When it drops to the lowest point, push it up and exhale while pushing it up. Then push it up to the open position and repeat. D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

1: Incline dumbbell press 10-12 (times) x3 sets A. Focus on the upper part of the pectoralis major, followed by the anterior deltoid and triceps. B. Starting position: Lying on the bench with an incline angle of 35-45 degrees.

2: C. Movement process: Hold the dumbbells above the shoulders with your arms straight. Inhale when lowering to the chest (close to the clavicle). When it reaches the lowest point, push up and exhale when pushing up. D. Training points: During the training process, focus the main force on the pectoralis major, so that the pectoralis major is always in a tense state. The triceps serve as a secondary supplement. There is also the decline dumbbell lying press, which is the opposite of the upward incline. This one is with the head slightly down, and mainly exercises the lower part of the pectoralis major.

1: Doing push-ups for a long time can develop strong pectoral muscles, trapezius muscles and triceps, and also improve the abdominal muscles to a certain extent. The disadvantage is that doing push-ups alone can cause the side profile to become S-shaped, with protruding shoulder blades and concave back, and it has no training effect on the forearms and wrists.

The method is very effective. At the same time, while exercising, we must pay attention to replenishing the nutrients needed by our body in order to achieve the best exercise effect and avoid the problem of malnutrition. Doing some push-up exercises is also very effective.