How to train the inner upper part of the pectoral muscles, how to train the lower part of the pector

Push-ups, push the bar, pull the horizontal bar.

The lower part of the pectoral muscles is trained by pulling down, that is, the general pull-ups, so that the key parts can be trained, but if you want to train the pectoral muscles, push-ups are to be done, and there is also the chest tightening, that is, the bird, these three styles of basic movements to train the pectoral muscles, so as to train the ** muscles. I hope to adopt.

With just 3 movements, you can have pectoral muscles in 48 days, shoulder-width push-ups, you can practice the outside of your pectoral muscles, and you can exercise the whole chest with the same shoulder push-up.

Exercise on the chest movements:

Incline push-ups.

Incline dumbbell bench press.

The best way to train your pectoral muscles with dumbbells is as follows:

The first set of movements: bench press.

This movement is mainly aimed at the pectoralis major muscle, increasing the thickness of the pectoralis major muscle and the chest groove. When the movement pushes up and down, it presents an arc, so that the pectoralis major muscle can be fully contracted and thoroughly extended, and the line is more beautiful.

Movement analysis: On a supine bench, hold dumbbells in each hand, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, and stop for a moment. Then slowly revert back to the original action. Repeat the above 10 times, then rest and relax your arms.

The second set of movements: upward incline press.

This movement is mainly aimed at the upper pectoral muscles.

Movement analysis: This movement is generally similar to the bench press, except that one side of the stool is raised to an angle of 30 to 40 degrees, and the person reclines on it to complete the movement. Again, hold the dumbbells in both hands, place them on your shoulders, palms facing up, and push the dumbbells up until your arms are straight.

Repeat 10 times.

The third set of movements: lying flat on the bird.

This action is mainly aimed at the groove in the middle of the chest to make the chest shape look better.

Action analysis: Lie on your back on the stool, hold dumbbells in both hands, palms facing each other, naturally straighten your arms above your chest, bend your elbows slightly and arc down the dumbbells to both sides to the lowest point, the pectoral muscles are fully stretched, and then the pectoral muscles contract hard, lift the arms in an arc to restore the action. Repeat 10 times.

Machine exercises: The barbell recline bench press works the upper side of the pectoral muscles.

Freehand exercises: Exercise push-ups with your legs as high as possible so that the muscles are pressed on the upper side of the pectoral muscles.

You can get an annual card to go to the gym, you can also work out, the gym has a trainer, and they will hand it over to you.