Why is the middle seam of the chest muscle too wide? The correct way to train

For most fitness enthusiasts, having a perfect body of muscles is a goal they pursue unremittingly. So why is the middle seam of the chest muscles too wide? How to train the middle seam of the chest muscles?

Why is the middle seam of the chest muscle too wide?

1. Blocky pectoral muscles are not wide enough

The width of the pectoralis major is largely limited by congenital factors. The width of the pectoralis major is often determined by the size of your congenital bones, and the size of human bones is largely determined by genetics. In addition, the length of the pectoralis major muscle fibers is another determining factor. The pectoralis major muscle fibers are mainly horizontal.

2. Insufficient chest muscle thickness

Thickness is the basic standard for whether the pectoralis major is developed or not. A thin layer of pectoralis major gives people the impression that it is very fragile. We start to train the pectoralis major by increasing its thickness. Many people, especially beginners, have almost no progress in chest circumference after a long period of training. This leads to the phenomenon that the pectoralis major does not look like a "groove".

How to train the middle seam of the chest muscles

1. Straight-arm chest press. Straight arms are better than conventional arm curls. Sit on a stool and straighten your arms. Point your fists forward and your forearms against the arm guard. 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."

2. Cross the tensioner, stand under the tensioner frame, hold the handles with both hands and do chest-pressing movements, fully cross your arms, instead of separating them when they touch. You can do one set with the left arm on top and one set with the right arm on top, or alternately do both arms up and down, and do 8-12 sets per set.

3. Narrow grip lying press. It can be practiced with a larger load, but the range is limited, and it has both advantages and disadvantages. It needs to be combined with other methods to achieve good results.

Although the dumbbell flying bird also has a certain effect on training the chest seam, once the arms pass the body balance, the tension on the chest muscles will become smaller, so the training of the chest seam should mainly use equipment with pulleys.

Are you still envious of the two pieces of iron on other people's chest? Are you still worried about why you have been training your muscles for so long but your muscles are still thin and muscleless? Hurry up and train your muscle seams, sexy muscles are born for you.