How to practice the outer side of the chest muscle - a detailed tutorial on the technique of straight arm pulling up

How to practice the outer side of the pectoral muscles - a detailed tutorial on the technique of straight arm pulling up

　　　Super straight arm pulling up is a good way to stretch the outer edge of the pectoral muscles. It is quite special among many pectoral muscle training. Because it is opposite to most training movements. It can fully stimulate both sides of the pectoral muscles. It is one of the good ways to carve the shape of the pectoral muscles.

　　Tip: The two movements of straight arm pulling up and flexing and stretching the back arm of the supine neck are often confused. This is true, because the two movements are too similar.

   Their differences are that their exercise methods are different from the target muscles. The flexion and extension of the neck and back arm are mainly used to practice the triceps. The pull-up action is to keep the arms still, and the flexion and extension action is to train the arm contraction.

　　Let’s look at the detailed technical explanation together

　　Target exercise location: lateral to the pectoral muscle.

　　Initiating position: lying on the bench, holding dumbbells or barbells with both hands, extending their arms straight, parallel to the ground. Stepping on the ground or bench with both feet flat.

　　Event tips:

     Keep your arms stretched flat, pull the dumbbell or barbell up and backward, and drop to the lowest point possible. Enhance the pectoralis major muscles, expand the chest, tighten the abdomen and loosen the waist, sink and stay for a second, so that the pectoralis major muscles should be stretched as much as possible. Then, contract the pectoralis major muscles, pull the arms up and forward until they fall to the starting position on the leg side.

Inhale when pulling up and backward, and exhale when returning up and forward.

Tip:

Back pull When you are stretched out your arms fully backwards. When you are pulling forward, you are stretched forwards fully. Keep it still

　　　　　　　Sharpening between both hands is narrow and the weight is concentrated in the center of the bar, which has a great effect on the development of the pectoralis major muscles on the edge of the midline of the human body.

　　　　Be careful not to be too heavy when using this movement, because this movement is not very stable. If it is too heavy, it is easy to borrow the force of the triceps muscles and become flexed by the back of the neck

The difference between straight arm pulling up and flexing and stretching the back arm on the back of the neck:

You may like:

　　　Medium chest muscle exercise method, narrow-distance barbell bench press tutorial

　　How to practice beautiful square chest muscles, compulsory course for perfect men

　　　Mutual bell neck back arm flexing and stretching-triceps exercise method