How to fully train the upper part of the chest muscles?

Beautiful pectoral muscles are not just big. Many people often ignore some things when training their pectoral muscles, which leads to the shape of the pectoral muscles that are not so beautiful. The pectoral muscles are a very large fan-shaped muscle. If you want to be stylish, you must take into account all angles. Many people often ignore this and ignore the training of upper chest

The weak or not of the upper chest muscles determines your chest shape. The developed and thick pectoral muscles kneel on the upper side makes your entire chest muscle more three-dimensional, rather than a little drooping

How to train the upper chest muscles?

First let's take a look The direction of the upper muscle fibers of the pectoral muscle (clavicular part)

　　As shown in the figure:

　　The upper muscle fibers of the pectoral muscle extend from the bottom of the clavicle to our upper arms. According to the muscle tension line of the muscle fibers, we can know that the muscle fibers on the upper side of the pectoral muscle are mainly responsible for helping our arms raise, that is, the movement of shoulder joint flexion

　　As long as the movement of shoulder flexion is included in the training, the upper side of our pectoral muscles will be trained. The more classic movements are as follows

　　The upward bench press and flying bird

　　The upward bench press and flying bird increase The angle of shoulder joint flexion, so that the upper fibers of our chest muscles will participate more, and the dumbbell barbell can be used to move

　　It is recommended not to be too large, generally around 30-45 degrees, which can avoid excessive participation of the deltoid anterior bundle, so the seat angle does not need to be too tilted.

　　Low chest clamping

　　Low chest clamping is an action of shoulder joint flexion. The single joint movement will make your chest muscles more isolated and exert force. It is recommended to distinguish it from the front lift when performing low chest clamping. The low chest clamping mainly uses the chest muscles to lift the arms upward, and you need to lean inward. Close, let your two big arms approach so that your chest muscles will be squeezed better

　　At the same time, you can use dumbbells or cable trainers to perform movements!

　　Down-slanting push-ups

　　The angle of the down-slanting push-ups is the same as the up-slanting bench press. It will be more training for the upper side of the pectoral muscle, and it will also be a very good choice. 　　Shoulder pushing

　　Although shoulder pushing will train more to our deltoid muscles, our upper side of the pectoral muscles will also be greatly involved. If you do enough and good enough, your upper breast will not be weak.