The pectoral muscle is a narrow and narrow groove in the middle of the pectoral muscle, just like a line, it is well known that the further in the pectoral muscle the weaker the muscle is, and it is "Difficult" To improve its exercise effect, but to build the entire pectoral muscle circumference, so that the pectoral muscle has a more three-dimensional sense, we can not ignore the exercise of it.
First of all, let's understand the training techniques for the pectoral mid-seam
1. Pay attention to the peak contraction during the exercise
The mid-seam is in the middle of the pectoral muscles and needs to be squeezed by the movement to make the effect obvious. Therefore, at the highest point of the movement, we have to do a pectoral muscle squeezing movement to make the stimulation of the mid-seam more intense.
2. Pay attention to the centrifugal contraction during the exercise
As we all know very well, the pectoral mid-seam is the starting point of the pectoral exercise. When we do the centrifugal contraction, we should focus on the pectoral muscle's power generation and use a rapid upward lifting of the weight to stimulate the target muscle to the maximum or range to make it feel strongly torn.
3. Focus on stimulating the pectoral muscles from multiple angles
The pectoral muscles mid-seam is not simply targeted at the mid-seam, but comprehensively the middle, upper and lower part of the pectoral muscles, so that the pectoral muscles mid-seam stands out more obviously and the other muscles become wider and thicker, before the mid-seam divide becomes deeper and the whole pectoral muscles are full.
It is very important to strengthen the mid-seam. Here are a few recommended moves to benefit you in your training.
I. Warm-up movements before the pecs
The first warm-up movement: Narrow distance push-ups
Movement essentials: Keep your hands at a narrow distance while spreading your fingers to grip the ground, keep your body stable throughout the process and train with intensity for 2 minutes so that the mid-seam is well activated.
Second warm-up: Prone narrow push-ups
The key elements of the movement: Step backwards with your feet on a fixed object at the same height as your knees, keeping a narrow distance, for 3 minutes.
Ii. Formal exercise to enter the mid-seam
1) swan push-up
Movement requirements: Stand with feet shoulder-width apart, hold the weight in front of your chest with both hands, lift your chest and head, keep your back straight, tighten your lumbar and abdominal muscles, sink your shoulder blades, push the weight forward with both hands, bend your arms slightly, clench your upper arms in a torso movement, peak contraction for 1 second, then return to the starting point and repeat.
Movement notes: Keep your body stable, no shrugs or shrugs, focus on the mid-seam and maximise stimulation of the target muscles.
Training intensity: Do 4 sets of 10-15 reps each with 1 minute rest between sets.
2) prone downward sloping rope cross-over chest clamps
Movement requirements: Stand with your body in a standing position, lean forward slightly with your upper body, feet shoulder-width apart, hold the handle of the puller with both arms, don't lock it completely, keep your body stable, tighten your waist and abdominal muscles, pectoral muscles fire to make your arms cross and pull the weight in front of your body to the maximum, peak contraction for 1 second, then return to the starting point and repeat.
Movement notes: Keep your body stable and do not sway. When cross-pulling the weights, squeeze the pectoral muscles hard with both arms so that the stimulation of the mid-seam is increased, lower the weights slowly and sustain tension in the mid-seam.
Training intensity: Do 4 sets of 8-10 reps each with 1 minute rest between sets.
3) opposite grip dumbbell chest clamps
Movement requirements: Lying position, hands on the dumbbells near the chest, palms opposing each other, exercise tighten the core, pectoral muscles to force the arms upwards to lift the dumbbells, arms close to the torso slowly up, increase the squeezing pressure of the pectoral muscles, improve the stimulation of the mid-seam, the highest point peak contraction for 1 second, then slowly lower the dumbbells back to the original, repeat.
Movement precautions: Dumbbells touching each other on the lift and drop, do not leave distance, pectoral muscles power up to control the speed of the dumbbells, keep slow speed best.
Training intensity: Do 4 sets of 8-12 reps per set with 1 minute rest between sets.
In short these few movements are practiced diligently in the daily practice chest day, to complete the movements at a slow speed, to ensure the perfect end of each movement detail, it is recommended that the training frequency is 1-2 exercises per week, according to such exercise plan, in a short time will see the results.