It is difficult to train the chest muscles, especially the lower chest! Maybe you also pay attention to the training of the lower chest in every chest training, but the development of the lower chest is still unsatisfactory! Don't be discouraged! Abang recommends that you give it a separate training class. A chest muscle training class focusing on the lower chest.
The lower pectoral muscle is one of the more stubborn muscles in the body, but its stubbornness is far less than your thinking! Changing stubborn muscles requires extra effort.
Five action combinations, comprehensively attack the lower part of the chest muscles, making your chest muscles more shapely.
1. Decline barbell bench press
Instructions for action: Lie on your back on a bench with an adjustable inclination, with your head in a low position so that your torso is at 15 degrees to the ground. ~20 degrees, the barbell should be pushed vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major muscle is in the "peak contraction" position, and pause for a moment.
2. Incline dumbbell fly
Action essentials:
, Adjust the adjustable flat stool to 30 to 45 degrees below the horizontal surface. Lie face up on a flat bench, hold a dumbbell in each hand with a Chinese grip (palms facing each other), and stretch your arms above your chest. The arms should be straight but not locked.
, The elbow is bent at about 20 degrees. When your upper arms are slightly lower than your shoulders or when you feel a strong pull on your shoulders, contract your chest muscles and gently change direction. Continuing to hold your breath, bring your upper arms back to an upright position. Exhale after passing the hardest point on the way up or reaching the starting position.
Keep your arms and shoulders in the same plane throughout the entire process.
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Chest muscle exercise methods and illustrations of chest muscle exercise methods
Decline dumbbell fly: training video
How to exercise the lower pectoral muscles and how to exercise the lower pectoral muscles