How to practice along the pectoral muscle pectoral muscle sagging how to practice

The result of pectoral muscle lower edge training determines the shape of the whole pectoral muscle good or bad, excellent lower edge can make the whole pectoral muscle full, so about how to train the lower edge of the pectoral muscle, the following is to understand.

Priority training lower pectoral

Targeted training

If you want to strengthen the training of the lower chest, then the first thing you need to do is to train for the lower chest movements, such as the lower incline barbell bench press. Most pectoral training programs start with the flat bench press, but when you want to strengthen a specific area, you should prioritize it when you have more strength and energy.

Prioritize your target area

If you want to strengthen a certain area, then train it first. If you generally train the lower chest last, you will notice a significant increase in the lower chest as soon as you put it first.

Add more movements for the lower chest muscle

When you are choosing two movements to train the lower chest, make sure you don't choose close movements. The criteria you need to choose the second action is that it should stimulate the muscle fibers of the lower chest through a different angle than the first action. In order for the second movement to be completely different from the first movement to train the lower chest, therefore, if the first movement uses a large weight of 6-8RM per set, it is recommended to use a weight of 10-12RM for the second movement. This combined stimulation of different intensities and angles is more conducive to the increase of muscle strength and circumference.

Choose single joint exercises to stimulate the lower chest

The recommended high rope chest clamps, downward sloping flying birds and rope flying birds are all training movements for the lower chest, and these movements are characterized by the exclusion of triceps participation. These single joint exercises have a higher range of motion than the bench press. Just like other separation exercises, they will stimulate the pectoral muscles more intensely.

Incorporate new lower chest training movements

If you usually tend to use barbells more, then you may choose to use dumbbells or fixed equipment. It will add freshness and interest while stimulating the muscles more effectively and thoroughly. Weighted double arm dips are another compound movement worth trying. In order to get your pectoral muscles stressed, your body has to maintain a certain inclination to drive your feet up, while letting your elbows move to the sides as your body descends.

Rest the day before exercising your pecs

Resting the day before working out your pecs is a strategy often employed by advanced bodybuilders. This is because you will have more energy as well as more glycogen reserves after you have had a day of rest and adequate nutrition to accompany your body's recovery. If you schedule your pecs in the middle of the week, then make sure you don't schedule your deltoids and triceps the day before, they need to be completely trimmed as well.

Maintain intensity with scientific training

Training your muscles to exhaustion is the first step in muscle growth. However, if you can do 1-2 sets of lower pectoral muscle training with only a few reps per set after the muscle has been exhausted, then this will allow you to grow your muscles faster.

1, insist on doing a few more

When your muscles are about to reach exhaustion, have a friend or coach assist you a little to help you finish.

2, super weight interval rest

Choose a weight that you can only do 6 times (i.e. 6RM), and when you have done 3 times, pause for a rest period of no more than 20 seconds, then finish the remaining 3 times.

3. Second interval exhaustion

When you relax and rest for 5 seconds, load the weight onto your body again after 5 seconds. Then do it again until you are completely unable to continue.

4. Gradually remove the weight

Once your muscles reach exhaustion, immediately remove 25% of the weight, and then continue to do exhaustion. This way you can get your muscles to secondary exhaustion in a very short time, which is very beneficial to muscle growth.