I feel that my chest muscles have no lines. How can I exercise to look better?

Chest muscles have always been human facade muscles. If you want to train them in place, you must do some pushing and clamping actions. However, there are many actions to build chest muscles. If you do all of them, it may not stimulate the chest muscles in the final training. Let's discuss how to train our chest muscles well today.

we can divide the pectoral muscle into three parts (the middle part is not deliberately mentioned), or we can divide it into two parts: the inner part and the outer part. In a pectoral muscle training, we can't train every part perfectly. Even if the strength of the chest is enough, the strength of our auxiliary muscles can't support us to complete the whole training.

Therefore, in the construction of chest muscles, we need to be biased in the design of the training plan, or the emphasis is different every time. For example, this week's training focuses on our upper chest, so next week's training focus can be biased towards the lower chest training. Without training, the training plan is unchangeable. Today, let's talk about chest-based chest muscle training.

parallel bars arm flexion and extension

Since it is a training mode focusing on the lower chest, it is natural that the training of the lower chest is the first training action. Some people use this action to train the triceps brachii, while others use it to train the deltoid muscle. Of course, it can be used to train the lower edge of our pectoralis major. Compared with downward inclined barbell bench press, it has a longer working distance and more sufficient stimulation.

There are two main training modes for this movement. One is the flexion and extension of parallel bars with chest, which also stimulates the lower edge of pectoralis major, but requires us to lean forward as much as possible, and the other is the flexion and extension of parallel bars with chest, which requires our upper body to be parallel to the ground as much as possible. As for the two kinds of arm flexion and extension, which one is better depends on everyone's training feeling.

flat bench press

flat bench press is an essential training action in our chest training, at least for most people. This action is indispensable for the overall construction of our chest and is a very good training action for the width and thickness of the chest.

dumbbell bench press

If we want to train our chest muscles better, then of course dumbbells are indispensable. If barbells can train the whole body, but they are too rough, the function of dumbbells is to fine-tune the muscles with a carving knife. The dimension of pectoral muscles has come up, but if the shape is not good, you need to do more dumbbell training.

clamping the chest

We just said that we need not only to train the upper and lower pectoral muscles, but also to stimulate the inside and outside of the pectoral muscles. Clamping the chest is such an action. If the middle of the pectoral muscle is sunken, it means that the training of the starting point in the pectoral muscle is not sufficient, and what is needed is to improve it by clamping the chest. If you train the lower chest, the rope needs to be at a high position to clamp the chest.

The dimension is the easiest to construct the pectoral muscle, but if you want to have a beautiful shape of the pectoral muscle, you need to fully stimulate both the starting point and the stopping point of the muscle. This requires us to spend more time and energy polishing a little bit.