Strengthen upper chest: kneeling position T-bar chest push

The strong and tangible chest muscles are the goal of every man going to the gym, but many people's upper chest muscles are in a weak state. Inadequate upper chests are very deducting points for the beauty of the chest muscles! Such chest shapes seem a bit sagging and not very good!

To make up for this weakness, we need to adjust training to make our upper chest develop and let it flood the clavicle!

The common method is to train the upper chest muscle fibers by adjusting the flat bench to an angle of oblique to train the upper chest muscles, such as oblique barbells, dumbbell bench presses, as well as birds, chest clamps, etc.!

However, besides the upward movement, are there any movements that can strengthen the upper chest?

Today I will introduce a good action: T-bar chest push!

Using the T-bar to oblique push can exercise the upper chest muscles well!

The path of the hand when pushing the T-bar is not much different from the "inclined bench press". Since the shoulder push of the T-bar is not pushed directly above the top of the head, the upper side of the pectoralis major will participate more in the movement, rather than the anterior deltoid muscle. At the same time, because there is no stool constraint, your shoulder blades can move freely and are more friendly to the shoulders!

How to do it?

1. Add a bell piece to one end of the barbell. Make sure the other end of the barbell is Push it in the corner of the wall, or use a heavy object to press the other end so that it cannot move backwards. And place the barbell at your feet.

2. Kneel on both knees and hold one end of the barbell with both hands, bend your elbows, and hold the barbell in front of your chest.

3. Maintain the stability of the trunk, and then, the chest muscles and three heads at the same time push the barbell upwards, and the movement trajectory is a diagonal line upwards!

4. Slowly lower it and retract the barbell back into your chest.