Pectoral muscle structure

To train your chest muscles, you must first understand its structure. Many friends believe that the chest muscles can be divided into the following parts: upper, middle, lower, outer, and inner. In fact, this is a beautiful mistake! In simple terms, the chest muscles can only be divided into upper and lower parts, while the lower part accounts for the majority of the chest muscles. Therefore, if you only want to train the underside of the chest independently, it is basically impossible.

     Why are chest exercises mostly divided into upper, middle and lower movements? In fact, all chest training exercises will stimulate the upper and lower chest muscles at the same time. The upper, middle and lower movements are only for stimulating the chest muscles at different angles, so that the muscles grow bigger. Faster.

　　 Lower oblique dumbbell bench press exercise under the chest

　　 Preparing posture : lying on the lower sloping plate 30 degrees -40 degrees, the back is kept flat, the dumbbells are placed on both sides of the ribs with both hands, the feet are placed on the ground, the back is straight against the sloping plate, the abdominal muscles are tightened, and the neck is straight. .

　　 Action essentials : Lift the dumbbells to a position where they almost touch each other, make a short stop, make the peak contract, and then slowly and smoothly fall to the initial position.

     Tips :

The movement of the dumbbells is maintained throughout the movement, and the movement is slow and steady. It is forbidden to influence the weight of the training effect.

Focus on the chest muscles and keep the chest muscles strong.

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