Answers to common pectoral muscle problems (III): The chest groove in the middle seam is not obvious

Answers to common pectoral muscles questions (3): The chest groove on the middle seam is not obvious

The middle seam of professional masters is like a thread, which is narrow and deep. Many ordinary fitness enthusiasts who have practiced for many years often have weaker the muscles in the middle, which is inconsistent with the level of development on both sides. In order to make the chest seam deep, the muscles near the chest groove must be raised. The key is to fully squeeze the chest muscles so that the chest muscles on both sides are fully close and bulging in each movement.

Pay attention to the details of adjusting the movements of birds

(1) Dumbbells and birds

When lifting up, rely on the contraction of the chest muscles to drive the arms to embrace upward until the dumbbells touch each other, so as to avoid excessive force participation of the shoulder and back. In order to make the movement more accurate, you can imagine holding a large beer barrel. In addition to maintaining between the forearm and the big arm Outside the angle of 135 degrees, the entire arm should be round, the wrist should be slightly retracted, and the shape is like a hug. If you only hook the dumbbell with your arms tense and stiff, it is easy to use the shoulder as the starting point. The main exercise is the anterior tract of the shoulder deltoid muscle, which has little effect on the middle seam of the pectoral muscle.

(2) Butterfly machine chest clamping: Butterfly machine chest clamping

The butterfly machine chest clamping straight arm is better than the conventional arm flexion movement. Sitting on a bench, stretching your arms straight. Fist eyes forward, and the forearm press against the arm blocking plate. In this way, the arms can cross in front of the chest, and the amplitude is naturally greater than the flexion movement. When crossing your arms, persist for 1-2 seconds, and the peak contracts. Try to squeeze the chest muscles near the middle seam to force it to "stand up".

(3) Cross cross of the tensioner: Tighten the tensioner

Stand under the tensioner frame, hold the handle of both hands to perform chest clamping movements, cross your arms fully, instead of just getting into each other. You can have a set of left arms on the top, a set of right arms on the top, or alternately up and down with your arms, 8-12 per group. The body should not lean forward too much, otherwise the focus of the exercise will fall on the posterior deltoid muscle bundle.

Other supplementary movements and methods that can be learned

There are some very distinctive supplementary movements and methods worth learning from during actual training. These need to be combined with bird movements to achieve good results.

(1) Narrow grip puller down pressure

The down pressure of the tension puller is mainly used to exercise the triceps. We use narrow grip to have unexpected effects on the middle seam of the chest muscle. The down pressure of the narrow grip puller is generally arranged at the end of the bird exercise or interspersed in the middle, and a "V"-shaped handle or rope handle is used, and the weight is 6 to 8 times (after warming up in one group at a high number of times), press down to the bottom and withstand the load with all your strength and tighten the chest muscles. At this time, the chest muscles are fully congested and protruding, which has a unique effect on the squeezing of the chest seam, and the chest contour will also be strengthened.

(2) Narrow grip barbell flat bench press

The advantage of narrow grip barbell flat bench press is that the weight is much larger than that of dumbbells and tensioners, and the number of times can be reduced to about 6 times. Although the amplitude is limited, the strength is much greater. The spacing between the two hands For trainers, 2 to 3 fists are wide, too large will stimulate more stimulation on both sides of the chest muscles, and lose the meaning of training on the middle seam of the chest muscle.

(3) Static styling movements

The effect of interspersing some styling movements during the middle seam of the chest muscles will be better, such as crab-shaped chest clamping shape, cross-squeezing of the arms, etc., which have good auxiliary effects on the middle seam of the chest muscles.

More answers to the questions about the chest muscles:

See the answers to the pectoral muscles (I): Insufficient thickness

Common pectoral muscles (II): Insufficient development of the upper chest

Common pectoral muscles (II): Insufficient chest groove in the middle seam

Common pectoral muscles (IV): Insufficient chest muscle mass

Common pectoral muscles (V): Insufficient width

Common pectoral muscles (V): Insufficient lower edge

Common pectoral muscles (VI): Insufficient left and right asymmetry of the pectoral muscles

Common pectoral muscles (VII): Fat falling on the chest