How to practice the lower part of the pectoral muscle bench press does not feel the pectoral muscle force

Pectoral muscle is divided into three parts, many friends are not sure how to exercise the lower pectoral muscle, if you want to exercise the lower part of the pectoral muscle we need how to operate? Here's a chat with you.

How to train the lower part of the pectoral muscles

Lower chest can get the best stimulation through 30-45 ° downward sloping bench, downward sloping barbell, dumbbell bench press and downward sloping dumbbell flying bird are very good lower chest action. Lower incline barbell bench press - 3 sets of 4-6 reps; lower incline dumbbell bench press - 3 sets of 8 reps; lower incline dumbbell flying bird - 3 sets of 8-12 reps; push-ups - 3 sets of 12 reps.

How to train the upper part of the pectoral muscles

The upper incline bench at a 30-45° angle allows for the best stimulation of the upper chest. As an example, the upper incline barbell, dumbbell bench press and the upper incline dumbbell flyer are all very good upper chest exercises. Barbell incline bench press - 3 sets of 4-6 reps; incline dumbbell bench press - 3 sets of 8 reps; incline dumbbell flying bird - 3 sets of 8-12 reps; push-ups - 3 sets of 12 reps.

How to train the middle part of the pectoral muscles

The middle part can be best stimulated by flat bench, flat barbell and dumbbell bench press or flat dumbbell flying bird are good exercises for the middle chest. Barbell upward incline bench press - 3 sets of 4-6 reps; upward incline dumbbell bench press - 3 sets of 8 reps; dumbbell flying bird - 3 sets of 8-12 reps; push-ups - 3 sets of 12 reps.

How long can the pectoral muscles generally be trained

Because the individual situation varies greatly, so how long to practice push-ups out of the effect is not a clear conclusion. The factors that affect the effect of push-ups are your original foundation and the quality of training push-ups. High body fat people simply do push-ups is difficult to get results, you need to match a lot of fat-consuming exercise, such as: cardio, HIIT. Low body fat rate of people doing push-ups to train the pectoral muscles, abs time may be faster, if there is a certain training base will be faster.

The bench press does not feel the pectoral muscle force

1. Recommend the use of light weight

More than 5RM training weight, large weight training, your nervous system in order to lift the weight will mobilize other muscles to help complete the action, which will lead to pectoral muscle stimulation is not enough. If you are trying to improve strength and total body coordination there is nothing wrong with this, but if you are focusing on pectoral muscle feeling, it is recommended to use a lighter weight.

2. Use simple movements

Use single joint movements to feel the movement pattern of the pectoral muscles. Shoulder flexion, shoulder inversion, shoulder horizontal inversion, shoulder internal rotation, etc. You can do it empty handed, to experience the contraction and extension of the pectoral muscles in these movements, and then remember it in your mind. Doing this will help you wake up your pectoral muscles and help your pectoral muscles find their presence.