How to train the most effective lower chest dumbbells how to train the lower chest muscle

Pectoral muscle exercise in the lower pectoral muscle exercise is a lot of fitness enthusiasts trouble, get it done you can have a full chest, so how to effectively exercise it?

Priority training lower pectoral muscles

At the beginning of the training, you have a lot of energy, the best exercise state, when training the lower pectoral muscles can be higher quality to complete more groups of movements, which will make the training results more excellent.

Increase the content of lower chest training

There are many lower chest training movements, and if you choose the same movement for a long time, it will inevitably produce fatigue and incomplete exercise. Therefore, it is recommended to add a variety of movements to the lower chest training, which will give a more comprehensive stimulation of the lower chest, while helping you to complete more sets of movements. Recommended actions: downward sloping barbell bench press, downward sloping dumbbell flying bird, double bar arm flexion, gantry high chest clamps.

Lower chest independent training movements

Need to know is that a movement often requires a very large number of muscles involved in doing work, then it will also lead to the lower chest is not particularly stimulated, then I need to train independently for the lower chest, do not let other muscles come in to mix, so more exercise to the lower chest muscle. Recommended gantry high steel cable clamp chest.

Increase the intensity of the lower chest training

Whether it is the pyramid training method or interval training method, the purpose is to maximize the stimulation of the muscles, so please stay focused, show a winning attitude, of course, in a safe situation to give the lower pectoral muscles a large enough training intensity, so you will reap the corresponding rewards.

How to train the lower pectoral muscles with dumbbells

This action is a variation of the bird of prey training, it can isolate the lower edge of the pectoral muscles is to exercise the pectoral muscles will be the movement, and exercise the upper chest of the upper incline dumbbell bird of prey is the opposite, must be adjusted downward angle of the inclined plate, so that the pectoral muscles training focus from above to below. How to operate. 1. first adjust the inclined plate 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.