How to train the lower pectoral muscles with dumbbells The best action to train the lower edge of the pectoral muscles

The pectoral muscles have always been the favorite part of many fitness men, but it's not a simple thing to get the pectoral shape right! The main reason is that the pectoral muscle is a large muscle group, generally speaking we will be divided into upper chest, middle chest and lower chest, therefore, the training of the pectoral muscle is very much about the angle, only the correct angle to forge the correct muscle, this article is particularly for the more difficult to master the lower chest training movements to do the introduction.

Downward sloping dumbbell flying bird

This movement is a variation of the flying bird training, it can isolate the lower edge of the pectoral muscles is to exercise the pectoral muscles must know the movement, and exercise the upper chest of the upper inclined dumbbell flying bird is the opposite, you must adjust the angle of the inclined plate downward, so that the focus of training pectoral muscles from above to below.

How to operate.

1. the first inclined plate adjusted to 20 to 40 degrees below the level, face up head down on the inclined plate, hands natural grip palm up holding the dumbbell, arms extended to the top of the chest but the elbow joint is not locked. 2. Start by inhaling and holding your breath, and bend your elbows about 20 degrees as you lower your arms to the outside of your body. When the dumbbells are parallel to the chest or the pectoral muscles feel stretched, you can contract the pectoral muscles to pull the dumbbells back to the starting position, the action is a bit like hugging a large wine barrel. Throughout the process, keep your arms and shoulders in the same plane.

Lower incline dumbbell bench press

This movement is the same as the downward sloping barbell bench press, the difference is that the dumbbell can be more flexible than the angle of the barbell, and relatively more muscle stability is required, the axis of descent of the dumbbell is about at the lower edge of the pectoralis muscle.

Operation mode.

1. supine on the inclined board feet fixed, head down so that the body and the ground into 20 to 40 degrees, hands natural grip dumbbell fist relative to the heart, preparatory action when the dumbbell in the lower edge of the pectoralis major lateral. 2. Start by contracting the chest muscles to push the dumbbells upward and inward, pushing to the apex when the elbows do not lock the dumbbells bell heads against each other, pause 1 to 3 seconds to let the pectoral muscles continue to tension. 3. Then slowly lower the dumbbells to the starting position.

Lower incline barbell bench press

When we want to practice the lower chest, you can use the lower incline bench press frame to do training, in addition to exercise to the lower pectoral muscles, while also using the strength of the triceps, this action barbell in the drop to the lower edge of the pectoral muscles for the correct drop position, for the shoulder joint pressure is less lower chest stimulation is greater.

Operation mode.

1. Lie on your back on the incline board with your feet fixed, head down so that the body and the ground into 20 ~ 40 degrees, hands grip distance is about wider than the shoulders, using a positive hand grip bar. 2. After the bar, control the arms and slowly lower the barbell to the lower edge of the pectoral muscles. 3. Then push the barbell vertically upward, on the vertical line of the shoulder joint, and return to the starting position.

Low Cable Clamp

The cable clamp can easily change the direction of resistance, but when we need to do lower chest training, we simply move the cable to a low position and pull it upward.

Operation mode.

1. Stand with your feet staggered in the middle of the arms training machine, with a piece of bar placed on one side. Adjust the grip position to a height slightly below the shoulders. Hold the grip with the palms of both hands forward, arms parallel to the ground. Keep your elbows slightly bent. 2. Tighten your pectoral muscles and push your arms in front of your body, leaning your upper body slightly forward. Pause for a moment, then slowly return to the starting position.