Strengthen the upper side of the chest muscle: low-level dumbbell chest clamp!

Strengthen the upper side of the pectoral muscle: low-level dumbbell chest clamp!

One of the most popular pectoral muscle exercises in dumbbell chest clamp gym!

It is an isolated single-joint movement. Compared with the bench press, these compound movements are not only without the participation of the triceps of the arm, but also the dumbbell bird has a very large range of motion, which can help your entire pectoral muscle contract strongly! Especially during the centrifugal stage, you will feel that your pectoral muscles are slowly lengthening!

In dumbbell birds, the focus of some changes will be different. In order to better stimulate the upper side of our pectoral muscles, many people will choose Use an upward angle to perform the movement!

However, besides changing the body angle, is there any way to better train the upper side of the chest muscles?

Today I will introduce to you a very good variation of dumbbells: low-level dumbbells clamping chest

The movement demonstration is as follows:

1. Choose a pair of slightly light dumbbells or dumbbells, use a reverse grip to grasp the dumbbells, then push it up, straighten your arms, and keep it stable

2. Slowly lower the kettlebells to both sides of the body, and the elbows will be slowly bent. During the release process, you feel that your chest muscles are slowly stretched and maintain tension!

Start the chest muscles and retract the dumbbells upwards. The top of the movement allows your two arms to approach, squeeze the chest muscles. And stay for a second, then slowly lower them!

The characteristics of the movement!

This is a very good dumbbell chest clamping variation. Compared with the traditional dumbbell chest clamping, this movement can better stimulate the upper side of your chest muscles!

The traditional dumbbell chest clamping mainly involves a horizontal introversion of the shoulder joint: it can better train your entire pectoralis major muscle;

This change is to do a shoulder joint flexion action

Influenced by the fiber arrangement direction of the upper chest, the muscles close to the clavicle (upper side of the pectoral muscle) are mainly used to help shoulder joint flexion, so it will be better to train your upper side of the pectoral muscle!

As with traditional dumbbell chest clamps, you must always keep your shoulder blades firmly nailed to the stool (rear sinking), and do not have shoulder forward or shrugging!

Don't fall too deep, bend your elbows to avoid excessive pressure on your shoulders!