Chest muscles Centerline: Inner Chest Superset Workout!
Thick chest muscles must have grooves to look good! The inner chest muscles are a weak point for many fitness enthusiasts!
Because the traditional wide-grip bench press limits the range of shoulder adduction, the muscle fibers of the lateral pectoralis major are developed.
Many people cannot effectively squeeze during chest training. Chests! Resulting in the slow development of our medial pectoral muscles.
Exercise the inner chest muscles:
To effectively train the inner chest, there is a principle: increase the range of shoulder adduction, that is to say, let your two Just get as close as possible with your big arms!
Today I will introduce to you a super set training for the inner chest muscles: close-grip bench press + cable chest press!
Training plan: Do two movements in succession, first perform the dumbbell bench press, and then immediately perform the rope chest press without rest! Two actions as a set! 3 groups in total! Rest 90 seconds between sets!
Opposite grip dumbbell bench press
1. Sit on the side of a flat bench and hold a pair of dumbbells.
2. Lie on your back, your arms should be as straight as possible in the initial state, and at the same time, the insides of the dumbbells are in contact with each other
3. When you gradually lower the dumbbells until they are close to your chest Also keep the dumbbells in contact during the process, and try to keep the dumbbells firmly together during this process..
4. When the pair of dumbbells touch your chest, push the dumbbells up and back up. When you reach the top, try to squeeze your chest muscles. Likewise, keep the dumbbells close together. You need to keep the entire process slow during training.
Rope chest
1. The elbows should be slightly bent and fixed to avoid shrugging (scapula lifting)
2. When closing, at the top of the movement, try to keep the two sides Only the upper arm (humerus) works hard to get closer (some trainers will cross their arms). Squeeze your chest muscles as hard as you can and pause for 2-3 seconds for peak contraction.
3. When opening your arms, focus on your chest muscles! Slowly feel your chest muscles being stretched! And keep the tension! When you reach the bottom, you feel that your chest muscles are full of tension and full of energy! Then move on!
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