How to train the upper inner chest muscles

Well-developed pectoral muscles show a man's charm, and are also the goal pursued by many men when exercising. We must pay attention to the perfection of the pectoral muscles when training them, especially after the pectoral muscles are up, they need to be sculpted. Generally, you can use a chest clamp for practice, but you must pay attention to the method of training the upper inner side of the pectoral muscles. There are generally many methods of practice. Let us understand them through the following introduction.

1. Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and stretch the pectoralis major muscle.

2. Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest.

Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells in an arc to both sides to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a bench with your shoulders back, feet on the ground, hold one end of the dumbbell tightly with both hands above your chest, and use your shoulders as the axis to slowly lower (descend) the dumbbell behind your head (feel your pectoral muscles and thorax stretching), and then pull the dumbbell back to the limit.

Note: To prevent damage, the lowering process should not be too fast.

The above introduction is about how to train the upper inner side of the pectoral muscles. When performing pectoral muscle exercises in daily life, we must pay attention to the correct use of the above methods, especially paying attention to the standardization of every movement we make, especially realizing the importance in our minds, and paying attention to giving the chest muscles proper rest in normal times.