After a period of practice, the pectoral muscles have become bigger, but the middle seam is too wide, which affects the overall appearance of the pectoral muscles. Some people will use dumbbell flying bird to practice, but this action mainly targets the outer pectoral muscles, on the contrary, it is not very effective for the short pectoral muscles in the middle seam. To effectively compensate for the lack of pectoral muscles in the middle seam exercise, it is recommended that you use a gantry to do chest clenching action to train the pectoral muscles in the middle seam into your ideal shape.
firstly, it is important to understand the gantry chest pinch.
The advantage of this movement is that it strengthens the pectoral mid-seam from multiple angles. You should not use the same large weights in your training as you do in the bench press to avoid compromising the effectiveness of your workout, while keeping your body stable is key to maximize the stretch and squeeze of the pectoral muscles to fully allow the trainer to feel the pecs firing.
next feel the standard action of gantry chest clamps
preparation for the movement: Adjust the handles to a flush position with the chest, legs in a lunge slightly wider than shoulder width, arms bent at the elbows so that both hands grasp the handles, ensure torso stability, chest up, jaw tightened, back spine in neutral position, body tilted forward at a 45 degree angle, legs slightly bent at the knees, shoulder blades contracted backwards and sinking.
movement process: Keeping the torso still, the chest fires so that the hands grip the handles and push them forward. When the palm roots of the hands touch, contract at the top for 4 seconds to give a strong squeezing sensation in the middle seam of the pectoral muscles, then return to the starting point and repeat the movement.
Caution: Be careful not to wait for the weight to drop to the bottom to pull up so that the squeezing sensation in the pectoralis mid-seam is not going to disappear before pulling up to ensure that the tension continues.
Training intensity: Do 3-4 sets of 10-15 reps each.
final training tips to master
1. Keep your body stable, press your shoulder blades down and in, tighten your jaw and ensure that your chest is lifted.
2、when pulling the rope, push the handles out with both hands so that the palms follow and touch each other, not clip over the rope and touch again.
3、focus on the top contraction and hold it longer while leaning back slightly to give maximum squeeze to the pectoral mid-seam.
Share 3 gantry chest clamps to give you a multi-angle stimulation of the pectoral mid-seam.
First move: Gantry high rope chest clamps (lower mid-seam area)
standing position, feet apart in a lunge, chest up, jaw closed, body leaning forward 45 degrees, arms slightly bent, hands holding the handles, shoulder blades inward and downward, keeping the body stable
the pectoral muscles fire during the movement, causing the arms to push forward, holding the movement for 1 second as the palms touch, leaning back slightly to maximise the squeeze of the pectoral muscles.
Then bring the weight back to the starting point and repeat the movement. 4 sets of 10-12 reps each are recommended for the intensity of the exercise.
Second movement: Gantry parallel rope chest pinch (middle part of the mid-seam)
stand with your feet hip-width apart, arms outstretched at the side of your body to grasp the handles, chest up, tighten your jaw and keep your body stable.
The pectoral muscles fire so that the arms push the weight towards the middle, touching the roots of the palms in the middle, hold the movement for 1 second, then return to the starting point and repeat the movement, do 5 sets of 6-8 reps per set for training intensity.
Third movement: Gantry low rope chest pinch (upper part of the mid-seam)
adjust the pulley to the very bottom, with the same body position as above.
The pectoral muscles fire so that the arms push upwards to lift the weight, do a high point to hold the movement for 1 second, return to the starting point and repeat, do 6 sets of 4-6 reps per set for training intensity.
If you are now worried about how to exercise your pectoral muscles mid-seam, you may wish to perform the above 3 exercises. It is crucial to master the above 3 training techniques so that the workout can be more efficient and help trainers to develop perfect pectoral muscles in a short time.