How to train the pectoral muscles in the seam How to train the pectoral muscles too wide in the seam

The middle seam of the pectoral muscle is a high-order difficulty in the exercise of the pectoral muscle, a good middle seam is thin and narrow, and the depth is consistent with the thickness of the pectoral muscle on both sides, so here is how to exercise the middle seam of the pectoral muscle.

Narrow grip dumbbell bench press

Action process

1. supine on the bench, hands holding dumbbells in front of the chest, arms straight, shoulder blades back and sink. 2. Using the opposite grip, grasp the dumbbell and slowly lower the dumbbell down to feel the pectoral muscles slowly being stretched, pause for a second when the dumbbell falls close to the chest, and then stop. 3. pectoral muscles, triceps contract at the same time, push up the dumbbells quickly, then lock and squeeze the pectoral muscles. Note that the movement should be performed in a controlled manner to maintain good muscle tone.

Advantages

Using a narrow grip of dumbbells allows the shoulder movement to shift from shoulder inversion to shoulder flexion, giving you more feeling on the inside of your chest. Fully squeeze the pectoral muscles at the top of the movement. Also, the opposite grip position will make your shoulders more comfortable.

Steel cable single arm chest pinch

Movement process

1. Set the pulley at a higher position, pick a gear that suits you, and hold a handle in each hand. Stand forward some, straighten your arms to pull the two pulleys to your front, hands next to each other. Keep your head up and lean forward slightly, this is your starting position. 2. Keep your left arm still, straighten your right arm on the side of your body, bend your elbow slightly, and your right arm should be perpendicular to your body, at the same height as your shoulder. Pull the hand back to the position of the midline of the body and bring the arm back to the starting pose. Stay in the initial position for a short while, then switch to the other side of the body to continue the movement.

Notes

1. The same can be done on an upward or downward incline bench, or using a barbell or elastic band. 2. Try to ensure that the arc of descent is the same each time.

Sandwich Bench Press

Movement process

1. Sit on the side of a flat bench, holding a pair of dumbbells. Lie on your back with the dumbbells close to your chest, arms straight, and have your partner add a barbell piece between your two dumbbells, then clamp the bar piece. 3. Then slowly lower the dumbbells, trying to keep them firmly together in the process. When the dumbbells touch your chest, push the dumbbells back up and try to squeeze your pectoral muscles when you reach the top, again, keeping the dumbbells together and clamping the bar piece, keeping the whole process slow.

Advantages

Reminds you to clench your arms at all times, allowing you to fully squeeze your pectoral muscles, adding constant tension to your target muscles and filling them with blood.

Barbell sheet chest press

Procedure

Start in a standing position, take a barbell piece and place it on your chest, then start pushing the barbell piece towards your chest while clenching your pectoral muscles, slow down when you retract and push out again, this will make the inner pectoral muscles more visible. This is a small movement that you can put at the end of your workout to help strengthen your pectoral muscles.

Advantages

The inside of the pecs is often a weak point for many people. Because we all love the barbell bench press, the distance between the hands is fixed when the barbell bench press, which will limit the inward shoulder contraction and prevent the whole pectoral muscle from squeezing and contracting.

Diamond push-ups

Action process

The starting position is the same as the ordinary push-up: keep the body in a straight line, the core tightened to stabilize the body. Use the narrow distance of the large arms close to the body. Extend your shoulders and elbows and drop your body until your chest is close to the ground, then push your pectoral muscles up at the same time. When you reach the top, try to squeeze the pectoral muscles.

Advantages

Same as the bench press. Many people often use a wide grip for push-ups, thinking that they can exercise more pectoral muscles, but in fact, this is not the case. Since the distance between your hands is fixed with a wide grip, it will limit the amount of shoulder inversion, and you will find it difficult to squeeze your pecs together when you push up your body. Choose narrow distance, elbows close to the body for push-ups, increase the shoulder inward amplitude, fully squeeze the pectoral muscles at the top of the movement, so that you can feel the inner chest more.