Answers to common pectoral muscles (IV): The pectoral muscles are not wide enough

Answers to common pectoral muscle problems (IV): Pectoral muscle mass is not wide enough

The pectoral muscle mass is not ideal In addition to the reasons mentioned in the previous articles, such as the upper chest, middle seam and thickness, there is also a very intuitive reason: the width of the pectoral muscle is not enough.

1. The reason for the lack of width of the pectoral muscle is largely limited to congenital factors. The width of the pectoral muscle mass often depends on the size of your congenital bones. The size of the human bones is largely determined by genetics. In addition, the length of the pectoral muscle fiber is also another determinant. The muscle fibers of the pectoral muscle are mainly horizontal.

2. Improvement of the width of the mass

Although the width and narrowness of the pectoralis major muscle are innately affected, it is not said that it cannot be improved acquired. Through targeted exercise, the muscle fibers can be lengthened and repaired to a certain extent to achieve the purpose of improving the width of the pectoralis muscle. If you feel that your pectoralis major muscle mass is not wide enough, what exercise movements and exercise plans need to be improved?

When arranging pectoralis major muscle training, put the broad-breast training movements first and do more than two broad-breast movements, such as butterfly machine chest clamping, cross rope tensioner chest clamping, and bird lying on the back. The chest expansion movement can largely develop your chest to the width.

After doing the chest expansion movement, arrange the bench press.

Try to use dumbbells to complete the training, because the dumbbell bench press is lowered to increase the range of movement of the pectoral muscle fibers during training, which is beneficial for lengthening the length of the pectoral muscle fibers.

Of course, if you choose a barbell flat bench press, you should use a wide grip. If it is too wide, it is generally not used to it at first, but you can adapt quickly. The wider the grip distance, the stronger the stimulation to the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscles.

More answers to the pectoral muscles:

Common pectoral muscle questions (I): Insufficient thickness

    Common pectoral muscle questions (II): Insufficient upper chest

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

     Common pectoral muscle questions (IV): Insufficient chest muscle mass

     Common pectoral muscle questions (VII): Insufficient lower edge

     Common pectoral muscle questions (VII): Insufficient left and right asymmetry

     Common pectoral muscle questions (VII): Fat falling on the chest