How to train the pectoral muscle contour, especially the pectoral muscle slit

i] After practicing [i] for a period of time, [i] pectoral muscles[i], the chest [i] is [i] enlarged, but [i] is [i] without [i] contour. Excuse me, which equipment movements have [i] pectoral muscles, [i], pectoral muscles, [i] training, [i], and [i] have the following difficulties: the upper chest is not well developed, and there is an obvious gap with the middle and lower chest; [i] middle seam [i] inconspicuous;

There is no way to change the physiological organs.

You can use some sports equipment when exercising the pectoral muscles. You can do bench presses and incline presses. The effect is very obvious.

Up-sloped birds. Lie on your back, lie flat on a bench, hold dumbbells in both hands, put your feet on the ground, lift your left shoulder off the bench when you inhale, lower it when you exhale, then switch to the right side, and so on, a set of 30 reps, three sets a day.

Change your pre-pectoral training regimen frequently to work the medial pectoral muscles. Dumbbell exercises are more effective for training a certain muscle area in isolation than barbell exercises.

The gantry frame clamps the chest on one side.

How to train the pectoral suture? It's a great way to do it! Start by setting the pulley in a higher position, pick a gear that suits your trouble, and hold a handle in each hand.

Stand forward a little and stretch out your arms to pull the two pulleys in front of you, hands next to each other. With your head up and chest up, your body slightly leaning forward with a slight view of the limb, this is your starting position.

Keeping your left arm still, keep your right arm straight at your side with your elbow slightly bent, and your right arm should be perpendicular to your body and shoulder-height. Pull your hand back to the midline of your body and bring your arm back to the starting position. Pause for a moment in the initial position, then switch to the other side of your body and continue the movement.

Note: This can also be done on an incline or incline bench, or with a barbell or elastic band. Try to make sure that the arc is the same for each descent.

v Put Smith bench press.

Place a training bench under the smith rack. Make the stool and barbell bar in the same straight line and in the middle position. Then lie on the stool, grasp the V-shaped handle with both hands, and get stuck in the bar!

The action is the same as the traditional bench press, keep the shoulder blades slightly retracted and sunk in order to keep the shoulder blades stable, and when falling the barbell, you can feel the tension of the chest muscles!

Note: Push up a little faster, and at the top of the movement let your arms push closer to squeeze your pecs!

Narrow grip dumbbell bench press.

Practicing pectoral muscles at home is suitable for this method! Start by lying on your back on a bench with dumbbells in your hands in front of your chest, arms straight, shoulder blades tucked back and sunk! Hold on to the dumbbells, then slowly lower the dumbbells down to feel the pectoral muscles stretch, pause for a second as the dumbbells fall close to your chest, and then hold (maintain tension).

The pectoral muscles and triceps contract at the same time, quickly push the dumbbells upwards, and then lock in, squeezing the pectorals!

Note: Keep the movement in control and maintain good muscle tone!

1.Push-ups work the muscles along the upper edge of the pectoral muscles.

If you want to do push-ups to work the muscles along the upper edge of your pectoral muscles, you can choose a high-foot low push-up. However, for this foot master low push-up, you need to pay attention to the angle of the body and the ground to control about 15 to 30 degrees, because this angle is easier to exercise the upper edge of the pectoral muscles. If it is less than this angle or larger than this angle, then the muscles in the middle of the pectoral muscles and the deltoid muscles of the shoulders will be exercised.

2. Push-ups: Exercise the muscles in the middle seam of the pectoral muscles.

If you want to do push-ups to work the muscles in the middle seam of your pectoral muscles, you can choose a two-handed push-up. This narrow push-up is divided into three types: hand-high and low-pitch push-ups, flat narrow-pitch push-ups, and hand-low-foot high-pitch push-ups. These three narrow push-ups exercise the upper, middle, and lower middle seams of the pectoral muscles, respectively.

3. Push-ups with high hands and low feet - exercise the pectoral muscles, and the upper edge of the middle seam 4Flat narrow push-ups – work your pectoral muscles in the middle of the seam.

5.Push-ups with low hands and feet and narrow distance - exercise the lower edge of the middle seam of the pectoral muscles 6, high hands and low feet push-ups, 4 groups, each group to achieve the limit of times.

7. Flat narrow distance push-ups, 3 groups, each group to achieve the limit of times.

8. Push-ups with high hands and feet and low narrow distances, 3 groups, each group to achieve the limit of times.

9. Push-ups with low hands and low feet, 3 groups, each group to achieve the limit of times.

One: the middle seam of the pectoral muscle.

1: The straight arm instrument clamps the chest, and the straight arm has a better effect than the conventional arm flexion action. Sit on a stool with your arms outstretched.

The fist is forward, and the forearm is against the arm guard. In this way, the arms can be crossed in front of the chest, and the amplitude is naturally greater than the arm flexion action. Hold for 1-2 seconds while crossing your arms, and the peak is contracted.

Squeeze the pectoral muscles near the middle seam as much as possible to force them to "stand up".

2: Tension device cross, stand under the tension device frame, hold the handle with both hands to do the chest clamping action, fully hand over the arms, instead of touching each other. You can have a group of left arms on top, a group of right arms on top, or two arms alternately up and down, each group does 8-12 whichever is the standard.

3: Narrow grip bench press. It can be practiced with a large load, but the amplitude is limited, there are advantages and disadvantages, and it needs to be combined with other methods to obtain good results.

4: Although the dumbbell flying bird also has a certain effect on the training of the chest seam, once the arms are balanced by the body, the tension on the chest muscle stretching will become smaller, so the training of the chest seam should be based on the equipment with pulleys.

Two: Lower pectoral muscles.

Press maneuvers (multi-joint compound training).

Incline barbell bench press.

Incline dumbbell bench press.

Smith machine incline bench press.

Incline mechanical bench press (non-smith machine).

Flying birds (but joint training).

Wire clamp chest. Down-sloping dumbbell birds.

Downward sloping wire flying birds.

Three: the overall shaping of the pectoral muscles.

By bench press: barbell bench press, dumbbell bench press, dumbbell bird.