Many people think that abdominal muscles are the symbol of a man, but in fact, chest muscles are equally important as abdominal muscles. If you only have abdominal muscles and no chest muscles, your body will not be perfect. If you could exercise both your abdominal muscles and your chest muscles, wouldn't that be the best of both worlds? But everyone knows how to exercise the chest muscles, and how to exercise the upper edge of the middle seam of the chest muscles? Let’s take a look together next!
1. Alternating dumbbell front raises
This action requires him to hold the dumbbells with his palms facing up. Next, his elbows are slightly bent, and his hands can be placed directly on both sides of the body. Then, he should keep his back straight and stand with his feet apart. Both of these are preparatory actions. Then the next action is to slowly lift the equipment along the inward and upward trajectory. When reaching the top, we can pause for 1 second and then slowly lower the equipment and return to the preparatory action. This also needs to be done from left to right. of.
2. T-bar chest press
This action also requires the use of equipment. First, one end of the barbell must be fixed, and then the person kneels on the other end of the barbell, joins his hands, holds the equipment, and places the equipment on the chest. At this time, the elbow joint must be bent. , the back to the thighs should be kept straight. Moreover, our exercise involves lifting the equipment upwards, so the arms must be straightened. Therefore, it is very common for the elbows to be slightly bent and tiring. After the action, pause for 1 second and slowly return to the position of the instrument. You can do 3-4 groups a day, each group 15-20 times.
3. Incline bench press
The incline bench press is actually to lie on an incline bench with a suitable curvature, then place your feet flat on the ground to maintain balance, hold the barbell in your hand, and after bending your elbows, the instrument can be close to the upper edge of the chest to start the exercise. Originally, when the elbow joint is straightened, the instrument is lifted to the highest point. At this time, you can also pause for 1-2 seconds and then slowly lower the instrument back to the upper edge of the chest. Is it enough to basically do 3-4 sets of 8-12 times per set a day?
The most important thing when training chest muscles is symmetry. If the chest muscles are largeIf you only exercise the lower part or only the upper part, it will lead to uneven development of the chest muscles, so you should make reasonable arrangements to exercise every part.
Editor’s recommendation:
What is the best way to practice the middle seam of the chest muscles
How to exercise the middle seam of the chest muscles with bare hands. These 3 golden movements are indispensable
How to practice the middle seam of chest muscles most effectively