How to train the lower edge of the chest muscles? Two methods to teach you how to master it easily

The lower edge of the pectoral muscles is the area that male friends need to focus on during fitness training. Generally speaking, when exercising the lower edge of the pectoral muscles, the following methods can be used.

Dumb Bird

The plank and incline dumbbell fly are the best exercises to develop the lower chest muscles. The width and thickness of the lower chest muscles are very important to the entire chest muscle. In order to achieve the best training effect, the dumbbells should be lowered as much as possible to fully stretch the muscles. At the highest point, do not let the dumbbells together, because the dumbbells at the highest point cannot provide effective resistance to the chest muscles. In order to get the best training effect and for safety reasons, it is recommended to complete the dumbbell fly exercise in a slow manner. Do 3 sets, and use the maximum weight for 6 to 8 times in each set.

Decline dumbbell press for lower chest

Preparation position: Lie on your back on the inclined board at 30-40 degrees, keep your back flat, hold dumbbells in both hands and place them on both sides of your ribs, place your feet flat on the ground, keep your back straight and against the inclined board, tighten your abdominal muscles, and straighten your neck.

How to do it: Raise the dumbbells to the point where they are almost touching, pause briefly, perform a top contraction, and then slowly and steadily lower them to the starting position.

Skill:

Keep control of the dumbbells throughout the movement, move slowly and steadily, and avoid being greedy for weight that will affect the training effect.

Focus on your chest muscles and keep them engaged.