Upper chest strengthening: 5 training tips to make your chest muscles more stylish!

Upper chest strengthening: 5 training suggestions to make your chest muscles more stylish!

　　　Developing beautiful chest muscles is the primary goal of every man when he goes to the gym!

　　The pectoral muscles are a large muscle! We divide it into three parts, upper, middle and lower. Only when the three parts are trained as they deserve, will the chest become shaped.

　　Many of them have weak upper muscles. The chest shape seems a bit sagging. Only a full enough upper chest will make our chest shape look better!

　　Today I want to share with you some good suggestions for exercising the upper side of the chest muscles!

　　1. Rank upper chest training first

　　Any training is the same. Put the weakest weakness at the beginning of the training, and you can spend more When the mental strength and energy are full, you can train this concept in any part, put your weakest ring at the first point. If you feel that your upper chest is not strong enough, then put the upper chest training in front. Use an oblique bench press instead of a flat bench press, and use an oblique bird instead of a flat bird!

2. Angle of an upward incline!

Generally speaking, the larger the upward incline angle, the more the deltoid muscle participates, the more likely it is to cause excessive stress to the toes, so the seat angle does not need to be too tilted.

　　But the smaller the angle, it tends to be flat bench press. What angle is the best?

　　After practice, it has been proved that an upward incline angle of 30 degrees is the best choice for training the middle and upper part of the pectoral muscle (less than 30 degrees, it may be tilted. Toward the middle muscle), the upward angle is most effective for the clavicle pectoral muscles, that is, the uppermost part of the pectoral muscles (those with a deltoid anterior bundle of more than 45 degrees)

　　So: If you want to train the upward angle of the upper chest muscles, you must control it between 30-45 degrees.

　　3. Try the reverse bench press!

　　As for the above chest stimulation, the effect of the backhand bench press may be stronger than the general bench press!

　　This is because due to the influence of the fiber arrangement direction of the upper chest, the muscles close to the collarbone are mainly used to help the shoulder joint bend forward. With the backhand grip, the position of the fall bar is usually lower than that of the general bench press. At this time, the upper chest will participate more. Studies have shown that the backhand bench press stimulation on the upper chest higher than the wide grip Push about 25~30%.

4. Low-position chest clamping!

　　Same as reverse grip bench press! The muscles close to the clavicle are mainly used to help the shoulder joint bend forward, and adjust the cable to the low position to perform chest clamping can stimulate your upper chest muscles more!

　　There is a small training technique to make your two arms close when clamping your chest up to squeeze your chest muscles!

5. Don’t ignore shoulder pressing!

　　Although shoulder push is more important to stimulate our deltoid muscles and trapezoid muscles, the muscle fibers above our chest chest will also be involved in a large amount. If you want your upper chest to be more stylish, you must not ignore your shoulder push training! Look at those athletes with very developed shoulders, their chest muscles are also developed!