How to train upper chest muscles: these five methods must be mastered

　　In fact, there are many ways to exercise the chest muscles, but if you divide the chest muscles into several parts, exercise The method is different again! For example, how to train the upper chest muscles? What are some ways to exercise the upper chest muscles? What are the benefits of training chest muscles? Let’s take a look!

　　How to exercise upper chest muscles

　　1. Dumbbell incline bench press

　　Posture: First of all, the height of the chair must be determined. Generally speaking, the higher the height of the chair, the more force will be exerted on the anterior deltoid muscles, while the stimulation on the upper chest will be relatively reduced. Therefore, the height of the chair will be one of the key points of this action. Usually the chair is about 45 degrees to 60 degrees.

　　2. Barbell incline bench press

　　Posture: Lie on your back on a bench with an adjustable inclination, with your head in a high position so that your torso and the ground are at about 30 degrees. The barbell should be pushed vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major muscle is in the "peak contraction" position. Stop for a moment.

　　3. Incline dumbbell narrow grip fly combination

　　After completing the flyes, perform a dumbbell close-grip bench press. The flyes will feel the "hugging" movement, and the close-grip bench press will feel the squeezing of the chest muscles.

　　4. Chest clamp with tensioner

　　Lean the trunk forward at 45 degrees: mainly exercise the upper part of the pectoralis major and the anterior deltoid muscles； Lift your arms slightly higher than your shoulders or at shoulder level, relax your shoulder joints, bend your elbows slightly, and buckle your wrists slightly inward. Feel the chest muscles fully stretched, and focus on the contraction of the chest muscles. At the same time, keep the pectoralis major and upper chest in the "peak contraction" position, and pause for a moment.

　　5. Push-ups

　　It may be slightly different from ordinary push-ups. The elbows are spread out. The most important thing is to pay attention to the angle of the palms, which is 45 degrees inward.

　　Things to note when training chest muscles

　　Many people make a fatal mistake when training their chest. They are not training their chest, but their shoulders. Because when pushing up, the shoulders push upward, and then when returning, the shoulders sink. In this way, the shoulders of the bench press will bear a large part of the force, and coupled with the force exerted by the triceps, the force on the chest muscles will be greatly reduced. This bench press movement will stimulate the chest muscles very little, but after doing a few sets, the chest muscles will still be congested and you will feel a pumping sensation. Many people may think that chest muscle training is in place, but it is completely wrong.

　　The role of the pectoral muscles is to adduct and internally rotate the humerus. If the elbows are not raised, lowered, and bent during chest training, but the shoulders are raised and lowered, then the training of the pectoralis major muscles will inevitably be incomplete, and the shoulders will drive the chest muscles, thus losing the meaning of the training.

　　The best way to correct this problem is to lower your shoulders to the limit during training, stick them to the bench, and keep your shoulders in this state throughout the training process. Then focus on the elbow. The key point of the bench press is the displacement of the elbow. After the shoulder is immobile, the chest muscles do most of the work when the elbow is pushed up and down. Only in this way can the normal efficiency of the bench press for chest muscle training be achieved.

　　We know that when training a muscle part, the training efficiency can be maximized only by the target muscle actively exerting force to pull it, so that the target muscle can achieve the best and most comprehensive contraction. Many people will develop various conditions after training their chest muscles, such as being thick on the outside and thin on the inside. In addition to genetic issues, training issues are also a big factor.

　　Benefits of training chest muscles

　　1. Better protect the heart, lungs and ribs. The pectoral muscles cover the outer surface of the ribs in the chest.

　　2. Produce greater pushing force, and you can push your lover when you are old.

　　3. Produce greater hugging power, making the hug closer, stronger and warmer.

　　4. Look better in clothes.

　　5. More manly. (Reference website: Fitness bar)