How to train the upper chest muscles? The correct way to train the upper chest muscles

We know that different methods are needed to train different parts of the body during fitness, and the chest muscles are no exception. When many men train their chest muscles, they only want to train a certain muscle, which can help shape the perfect chest muscle shape. So how do you train the upper chest muscles?

1: Flat push-up: Mainly train the thickness of the pectoralis major and the chest groove. Action: Hold dumbbells in both hands and lie on the bench with your back, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a while, and then slowly return to the original position. Tips: Push up and down in an arc, so that the pectoralis major can be fully contracted and thoroughly stretched.

1: Decline push-ups, with your hands shoulder-width apart. 20 reps/set, 4 sets.

1: Supine straight arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles. Action: Lie on a horizontal bench with your shoulders on your back, feet on the ground, hold one end of the dumbbell tightly above your chest with both hands, and slowly lower (lower) the dumbbell behind your head with your shoulders as the axis (feel the chest muscles and chest stretch), and then pull the dumbbell back to the original position when it reaches the limit. Note: To prevent injury, the lowering speed should not be too fast.

1: Incline Press: Mainly trains the upper chest muscles. Movement: The movement is the same as the lying press, the difference is that the bench is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

1: Stand with your feet slightly apart and your chest pressed against the chest. Lean forward slightly, bend your elbows slightly, and open your arms to grip the handles of the puller.

1: Lying Bird Flying: Mainly trains the middle groove of the upper chest. Action: Lie on your back on a bench, hold dumbbells in both hands, palms facing each other, arms naturally straightened above the chest, elbows slightly bent, lower the dumbbells to the sides in an arc to the lowest point, fully stretch the chest muscles, contract the chest muscles and lift the arms up in an arc to return to the original position.

We must pay attention to the correct use of the above methods, especially every action we make must be standardized, especially we must recognize the importance in our minds, and usually pay attention to giving the chest muscles proper rest.