How to train the outer chest muscles? Three simple methods are most suitable

Round pectoral muscles always look so "out of place", while square pectoral muscles look very beautiful. Therefore, if you want to change your pectoral muscles from round to square, training the outer side of the pectoral muscles is essential. So the question is, what methods can men use to train the outer side of the pectoral muscles?

1. Use the incline bar bell lying press to exercise the upper chest muscles. Set the angle of the incline board to 30 degrees to achieve the best posture for stimulating the chest muscles. If it is greater than 30 degrees, too much weight will act on the anterior deltoid muscle.

It is best to do 3 sets each time, 6 to 8 times in each set, and you should exercise until you are out of breath after each set.

When lowering the barbell, pay attention to controlling the speed, preferably slowly and steadily. But don't stop, increase the density of training, and when you reach the highest point, immediately lower the barbell and keep the movement smooth.

2. Use push-ups to train the outer side of the chest muscles. The advantage of this method is that it does not require mechanical assistance and is not limited by venues and tools. When doing push-ups, your hands should be 90 degrees inward, so that the chest muscles you train are square. If your hands are forward, the chest muscles you train may be round, which is not good-looking!

3. Use the lying press to perform flexible comprehensive training. The lying press is a higher-level way to train the chest muscles, which requires dumbbells, lying press benches, etc. Depending on the grip distance, the part that needs to be trained can be flexibly adjusted.

The narrower the grip, the closer the exercise area is to the inner side of the pectoral muscles, which can shape the middle part of the pectoral muscles.

The best number of sets for exercise is 6 to 8 times. The lying press is an important exercise for developing chest muscles, but you must pay attention to spreading your elbows when practicing, and at the same time, try to keep your chest upright. Another very important point is to use your intuition to find the exercise that suits you best.