Pectoral muscles how to train a square how to train the pectoral muscles full

Pectoral muscles are one of the large muscle groups of the human body, full and three-dimensional square pectoral muscles are the most beautiful, so how to practice such pectoral muscles?

Training for upper pectoral muscles

In order to achieve square pecs, you need to build the thickness of your upper pecs by pushing your chest in a 30 to 45 degree recliner. You can also change your grip to focus the pressure on the upper pecs. For example, when practicing with a barbell, use a supine position. If using dumbbells, use a counter grip. If you are using steel cables, use a low pulley steel cable cross-clamped to the chest, with a low to high trajectory of movement, to pull the cable until it reaches the chest.

Upward incline bench press and chest clamps

Upper Incline Bench Press

To exercise the upper pectoral muscles with dumbbells, you need to lie on a bench inclined at 45 degrees. Hold two dumbbells with your arms out in front of your chest and your hands shoulder-width apart. Bend your knees, place your feet flat on the floor and lean your back firmly on the bench. Inhale, place your weight in the center of your chest and bend your elbows. Point your elbows down and let them unfold as you descend. When the dumbbells are about to hit your chest, exhale, push them up and hold for a second, then repeat.

Flying Bird Chest Clamp

When you perform supine flybys, hold the same position but with a large semicircle of arm trajectory while decreasing the weight of the dumbbells, stopping when your upper arms and are in a straight line with your ears. For each exercise, do 10 to 12 reps.

Training deep muscles

As you train to shape your chest into a square shape, you can try to further sculpt your shape by working your deeper muscles. Good deep pectoral muscles can help separate your right and left pectoral muscles so that your chest is not a whole muscle mass.

Symmetry Training

When training with dumbbells, get your balance right and hold in the middle of the handles. Also, make sure that both dumbbell weights and placements are consistent. If you use unbalanced dumbbells, then the weights are uneven on both sides, then the two hands will have different trajectories and this will lead to an imbalance in your chest development. To build square pecs, your right pec and left pec training needs to be consistent.

Tips

When you exercise your pectoral muscles, you can target the upper, middle and lower regions. We place a lot of emphasis on the flat bench press in our chest workouts, over-developing the middle and lower pecs at the expense of the upper pecs. Before doing upper pec exercises, do 5 to 10 minutes of light cardio, swing your arms to warm up and relax your pecs, and then do upper pec resistance exercises for a better sense of fitness.