3 Moves To Target The Upper, Middle And Lower Pectoral Muscles To Build Full Pectoral Muscles In All Directions
What are some ways to help us exercise our pectoral muscles? We should first be clear about the components of the pectoral muscle tissue! Different fitness professionals have different workout methods. The pectoral muscles are made up of 3 different muscles, namely the upper, middle and lower chest bundles, to create full pectoral muscles in all aspects.
The workouts are as follows, so remember them quickly
Lower chest bundle: We recommend the smith supine downward incline chest press to help us exercise this area. The first step is to adjust the angle of the incline bench, preferably around 30-45 degrees, lie on the incline bench and put the handle bar of the smith machine on top of the lower chest bundle, do it with your head up and your back straight, sink your shoulder blades, keep your chest up all the time, the grip distance should be about 1.5 times the width of our shoulders, put your elbows on both sides of your body and open them to touch the lower chest bundle, push your arms up with a slight bend. Take a deep breath and apply force for 1-2 seconds. Note: Keep your hands neutral and your body straight.
Middle chest: We recommend using the smith plank chest press, in this movement we need to use a plank board and a smith machine. We have to start by lying on the plate board and placing the smith handles on the mid chest area. The body position, breathing pattern and attention points are the same as required above.
Fixed seated chest pinch: We will work on this movement to help us separate the middle chest and pectoralis major and improve the separation. We are going to do it on the stationary seated chest pinch machine, slightly contracting our abdomen, straightening our back, slightly contracting our shoulder blades and bringing our shoulders down, making sure to keep them straight during this process only, with our feet on the floor and firmly planted, looking ahead. Hold the handles of the machine with both hands at the same distance, bend the arms slightly, not too stiffly, and drive them towards the middle through the breath. Repeat the movement, not returning to the original position during the repetition, but keeping the angle and position of the arms intact. The same precautions apply as above.
The above movements will help us to fully exercise the muscular tissues of the pectoralis major and make the exercised pectoral muscles more shapely.