There are many training methods for how a person can train the upper part of the pectoralis major, but many people don’t know how to train the brachioradialis. In fact, they can use incline barbell press, incline dumbbell bench press, These three methods of incline dumbbell flyes are used to train the upper part of the pectoralis major muscles. So, how do ordinary people exercise the upper pectoralis major muscles? Next, let’s take a look at how to exercise.
1. Incline barbell press
Lie on your back on an incline of 30° to 40°, with your feet flat on the ground, your upper back and shoulders close to the bench, your abdomen and chest raised, your palms facing upwards, your grip wide, and raised vertically on your shoulders.
With your arms straight, support the barbell at the top of your shoulders. Inhale as you lower it to the top of your chest (near your collarbone). When the bar touches your chest, push up and exhale as you push up.
The dumbbell bench press is a bench press performed with free equipment. Insufficient arm strength to control the stability of the dumbbell can easily cause injury. For safety reasons, dumbbell bench press is not recommended for beginner bodybuilders. It is best to use a Smith machine for barbell bench press.
Be sure to spread your elbows and open your arms at your sides when doing bench presses, so you can basically rely only on your pectoralis major muscles to complete the movement. When lowering, the palms gradually move forward to the sides of the shoulders. At this time, the arms should hang naturally, so that the hands and elbows are perpendicular to the ground. Do not actively exert force on the triceps when pushing up.
2. Incline dumbbell bench press
Lie on your back on an inclined board, hold dumbbells in both hands directly above your shoulders, place your feet flat on the ground, tighten your shoulder blades back, straighten your back against the inclined board, tighten your abdominal muscles, and straighten your neck.
When lifting, you should follow a triangular movement trajectory, and the dumbbells should meet at the midline of the body above the chest and shoulders. Where the dumbbells are almost touching each other, the peak contraction movement should be smooth and smooth, paying special attention to the squeezing of the chest muscles, and the movement should be slow when returning.
Use dumbbells of appropriate weight and do 3 to 4 sets of 10 times each. The action rhythm is "3-0-2”Seconds. Try not to pause (if you need to pause briefly, only at the top or bottom).
3. Incline dumbbell fly
Lie on your back on an incline bench (20 to 25 cm wide), holding bells in both hands, palms facing each other. Keep your upper back close to the stool, keep your spine physiologically curved, and tighten your core!
When lowering: Focus on the upper chest seam, rely on the tension of the pectoral muscle fibers to control the lowering of the dumbbell, and actively inhale and lift the chest.
When lifting up, you need to rely on the contraction of the chest muscles to drive the arms upward. Focus on the chest muscles and feel the chest muscles being stretched and contracted. In order to make the movement more accurate, you can imagine holding a big pillar. Keep chanting in your mind while doing this movement. Saying "Hold it! Hold it!"
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