Recommended exercises for middle pectoral muscles (medial pectoral muscles): dumbbell narrow distance bench press

Recommended exercises for exercises between the middle seams of the pectoral muscles (medial pectoral muscles): Hold dumbbells and bench press!

The inner side of the pectoral muscles is often the weakness of many people! Thick pectoral muscles must have a cerebral groove to look better and more tangible!

But why although the lateral side of the pectoral muscles develop well, the inner side of the pectoral muscles is unsatisfactory and has not developed an ideal cerebral groove for a long time

The main reason for this situation is that the shoulder adduction is not enough!

We all know that the pectoral muscle is a flat fan-shaped muscle, and its main function is to drive the arm adduction! Only the full range of Only when we retract the whole chest muscles will be contracted to the maximum extent!

When we are doing our favorite barbell bench press: because the distance between the hands is fixed when holding the wide, it will limit the shoulder retraction range, and the entire chest muscle cannot be squeezed and contracted.

How to change?

If you want to effectively train the inner chest, you can try to master a simple principle, that is, "the distance between the hands should be close enough: the amplitude of the shoulder retraction", so than the wide grip barbell, the inner chest muscle can be summoned more easily when holding the barbell; compared to the barbell, dumbbells can freely exert the retraction range!

Here is a recommendation for exercise exercises on the inner side of the pectoral muscles: and hold dumbbells and bench press

Movement characteristics

Using a narrow distance and grip to increase the amplitude of shoulder convergence! Make the inner side of your chest feel more sensation! Fully squeeze the chest muscles at the top of the movement! This will increase the continuous tension of your target muscles, and more time under tension can quickly make your muscles congested and increase muscles

Action process

1. Sitting on one side of a flat bench press stool, holding a pair of dumbbells.

2. Lying on your back and putting the pair of dumbbells As for your chest, try to straighten your arms as early as possible. At the same time, the inner sides of the dumbbells are in contact with each other

3. When you gradually put down the dumbbells and close to your chest, keep the dumbbells in contact, try to keep the dumbbells firmly together during this process.

4. When the dumbbells touch your chest, push the dumbbells back upwards and strive to squeeze the chest muscles when reaching the top. Similarly, keep the dumbbells leaning together. The entire process needs to be kept slow during training.

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Related recommendations 　　Classic movements of pectoral muscles: full analysis of dumbbell flying birds!

Which exercise, dumbbell bench press or dumbbell flying birds?

Don't do dumbbell flying birds well?—Try rope flying birds first!