Answers to common chest muscle problems (5): The lower edge is not clear enough
The lower lateral edge of the pectoralis major muscle is narrow, the lower chest is too droopy or insufficiently developed, resulting in insufficient definition of the lower edge, which causes the pectoralis major muscle to be in the normal state. The overall contour of the lower body is not clear enough, and the pectoralis major muscle does not appear full, strong, and thick enough.
The following are some possible ways to improve:
1. Chest parallel bar arm extension
Parallel bar dips and extensions are the most effective way to exercise the lower part of the pectoralis major. Of course, parallel bar dips and extensions are mostly introduced to exercise the triceps, and training the lower part of the pectoralis major is incidental. The chest muscle parallel bar arm flexion and extension introduced here is to adjust the details of our usual parallel bar arm flexion and extension movements so that the center of gravity of the exercise is more inclined toward the lower part of the pectoralis major muscle.
When holding the bar first, adjust and select a wider distance between the two bar handles. Secondly, during the arm flexion and extension movements, the body keeps leaning forward at a certain angle, so that the center of gravity will naturally be closer to the pectoralis major. If the body's torso remains straight during the movement, the center of gravity of the exercise will almost entirely fall on the triceps. You can slowly experience these details by yourself. After a few sets of exhaustive exercises, you can feel the hot expansion of your lower chest after exercise.
2. Descending action
In addition to the most classic parallel bar arm extensions for the chest muscles, targeted movements for the lower chest are the bench press and fly done on the decline board.
Whether it is a dumbbell or a barbell, safety is undoubtedly the most important thing for the decline bench press, because compared to the incline and flat bench press, the stability of the decline bench press is very important, so it is recommended to control the balance with the feet. On the basis of this, the weight should not be too heavy, choose a weight that can be controlled.
For the downward fly movement, pay attention to touching the dumbbell with your little finger when it reaches the highest point, forming a V shape, which targets the lower edge of the chest muscles. The stimulation will be obvious
3. Other actions
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When doing bench presses, if the lower outer edge is too small, you can adjust the position of the drop bar so that it is close to the lower chest; when doing dumbbell bench presses, you can deliberately make the lifting position lower. , Supine fly should be like this regardless of dumbbells or tensioners. In addition, overhead push-ups also have a certain effect on improving the lower outer edge of the chest muscles; the hands should be supported on the lower side of the body, and a certain amount of weight can be added to the back.