How to practice charming 3D chest? Master these 6 key points_Do it well!

Do you know how to describe those people with good breasts abroad now? 3D chest!!!

Emmmm attention, Xiaobian, I am not driving, it is a healthy and normal website, and I can't drive. The 3D chest we are talking about here does not refer to the one you searched for on Baidu (pro, please read the article first and then search for "3D chest"). It refers to those who have a very good chest shape (multi-fingered muscle men).

According to the current public aesthetics, good-looking chest muscles are the kind of "square chest", so it is essential to practice 3D chest.

So the question is, how to get a square chest shape? Here we recommend an exercise - Incline Dumbbell Flying!!

What? Xiaobian, aren't you kidding me.... Almost no one does this exercise gym?

Indeed, it is very rare to see people doing incline dumbbell bench presses or incline dumbbell flyes in today's gyms, and even if some people are doing it, it's just to push heavy weights (3 types of incline, flat, and incline). In the middle of the push, the downward sloping board can do the most weight)

But today, I decided to give the "Incline Dumbbell Fly" a name, which is actually an underrated exercise

As we all know, the pectoral muscles are divided into upper, middle and lower parts. The upper chest is the most difficult to train, and the lower chest is the easiest to train. Therefore, basically everyone will emphasize to you that you need to train the upper chest more ( Including our recommendation), some gyms don't even provide equipment for the bench press, in order to prevent people from exercising too much lower chest and causing "chest sagging".

However, less practice does not mean no practice. In fact, if you want to develop square pectoral muscles, the lower part of the pectoral muscles must be practiced.

Then let's introduce the descending dumbbell fly.

The specific action essentials will not be repeated. I believe everyone knows it. Here are a few points that I hope everyone can pay attention to.

The angle of the adjustable dumbbell chair should be about 30° down (this is a more common angle, of course, you can also lower it to 45°)

Thoroughly stretch the pectoralis major at the bottom of the movement, and do peak contractions as much as possible at the top of the movement

Don't use too much weight, as it will deform the movement and keep you from focusing on the stretch at the bottom of the movement and the peak contraction at the top of the movement

Don't lift it above your head when you lift it up, this will make the shoulders participate too much force, thereby reducing the stimulation of the pectoral muscles

When the dumbbells are raised to the chest, the dumbbells can be slightly internally rotated [Important]

When the dumbbell is lowered to the bottom, the dumbbell can be turned so that your pinky finger is facing out, so that the pectoral muscles can be better stretched [Important]

To talk about the specific number of sets and times, it is similar to other flying bird movements, 3-4 sets of 10-15 times per set is enough.

If you can do all of the above points when doing the incline dumbbell fly, and keep training for a while, I believe you are not far from the 3D chest you dream of.

Oh, in the end, I would like to add another benefit of exercising the lower chest. Exercising the lower chest can make the separation of your chest muscles and abdominal muscles clearer. Know that this can be very important in bodybuilding or fitness competitions.

So, why don't you add the incline dumbbell fly to your chest fitness plan starting this week?