How to make up for the underdeveloped upper chest muscles? If you want to get full chest muscles, see here
In the training of the chest muscles, the underdeveloped upper chest will affect the sagging of the chest, and the overall appearance of the chest is lack of fullness, making the chest shape very ugly. The editor shares a few exercises that feel good in actual training, hoping to help you.
- Dumbbell Incline Bench Press
Adjust the chair and keep it at a 45-degree angle to the ground. Lie on your back on a sloping bench, keep your feet on the ground with your legs apart, and keep your upper body close to the bench surface. Extend your shoulders back and sink to maintain stability. Just above both sides of the chest, stretch the upper chest muscles to the maximum extent, bend the elbows with both arms, keep the angle between the upper arms and the torso at 45 degrees, and face the palms of both hands outward. The upper chest muscles are contracted inward, the arms reach the highest point, the peak contraction is for 1 second, the arms are straight, and then the dumbbells are slowly lowered, so that the upper chest muscles have a great outward stretch feeling. The recommended training intensity for the movement is 3 sets of 10 repetitions.
In order to ensure the success of this action, we should pay attention that the back cannot leave the bench surface during the exercise, otherwise the exercise part will reach the middle and lower part of the chest. During the process of raising the arms upward, pay attention not to lock the elbows and keep the arms slightly bent. You can use the exercise mode of the first half and then the whole to increase the exercise effect. When we do this action, the idea of exercising is on the muscles of the upper chest. With the help of the coach and companions, the weight can be increased to give the upper chest muscles more strength. Nicely stimulated.
- Low rope chest clip
Fix the pulley of the rope at the lowest end, adjust your own weight, turn your back to the tensioner, stand with your feet apart, the distance between your feet is shoulder width, stretch your arms back and grab the handle of the tensioner, action At the beginning, the upper chest muscles are contracted inward. Under the action of force, the arms pull the rope to move above the chest, the palms face upward, and contract at the peak of the midline of the human body for 2 seconds, then slowly lower the handle and return to the original position. Position, the upper chest muscles have a strong outward stretch feeling. Repeat the movement to train again. The recommended training intensity is 3 sets of 12 repetitions.
Choosing the right action is to maximize its effect. What we should pay attention to during the exercise is that the body should remain stable and not rock back and forth left and right. The movement rhythm should be slowed down so that the muscles in the upper chest contract and stretch. The time is extended, and the elbows meet at the midline of the body as the arms move upward, keeping the upper arms nearly parallel to the ground. Focus on the target of the upper chest muscles, so that we can achieve a better exercise effect under the action of the mind.
- Upright barbell press
Stand naturally with your feet as wide as your shoulders, hold your chest and tighten your abdomen, hold the barbell with both hands, and the distance between your hands is slightly wider than your shoulders. When exercising, the upper chest muscles contract inward. , so that the barbell rises to the shoulders, and then use the explosive force of the chest to push the barbell up against the face, stretch the arms up until it reaches the top of the head, and stay at the peak for 1 second. Then lower the barbell back to the shoulders and repeat. It is recommended to do 3 sets of exercise intensity, each set of 15 times.
The main points we should master during the movement are to maintain the stability of the body during the whole process. At the same time, when the arms move upwards, do not let the arms lock, but bend them slightly. All the thoughts should focus on the upper chest muscles and strengthen the stimulation of the weak muscles. , Keeping the barbell stable allows the upper chest muscles to contract and stretch well.