How to practice the eight characters outside the chest

Generally speaking, the lower chest and the upper chest are difficult to practice, because they often need specific movements or variants to achieve better stimulation effects. The upper part of the chest is full and the lower edge of the pectoral muscle is clear, which is the best outline proof of the pectoral muscle. Many people prefer barbell bench press or dumbbell bench press for the action of specially stimulating the chest. These two movements can really stimulate the lower chest, but when you actually do the movements, you will find it very sad. The action of leaning down is really uncomfortable, and you will feel like sliding off the bench at any time. Some people still feel blood rushing to their heads. In short, reclining and pushing down is an unwelcome action, and not everyone is willing to do it.

So besides, is there no other action that can effectively strengthen the lower edge of the pectoral muscle?

Yes, and there is more than one.

Here are four common actions that can stimulate the lower edge of the chest muscles.

1. Push-ups tilted upward

This may be the lowest move for you to practice chest threshold. Try not to choose too soft objects when doing actions, because it is easy to sink in, you can't control the sense of force, and it is easy to hurt your wrist. Try to choose three-dimensional and regular objects. But because it is push-ups, don't expect too much to develop your lower chest.

2. Flexion and extension of parallel bars arm

This action is called upper body squat, which can effectively stimulate your chest muscles, triceps brachii and shoulder muscles. However, if your goal is to strengthen the lower edge of the pectoral muscles, then you should hold your chest out when doing the movements, and then lean forward to get more stimulation to your chest. Don't be too low when doing movements, too low will stimulate your shoulders more, and don't lock your arms completely straight when propping up your body, just keep them slightly bent.

3. High rope clamping box

By adjusting the rope height on both sides of the gantry, the different angles of the pectoral muscle can be strengthened, and the higher position can stimulate the lower edge of the pectoral muscle well. Be sure to make your chest stand out when you move, and don't contain your chest hunchback, so it won't stimulate your chest muscles. Your feet can be stable in tandem, or you can lean forward slightly in a straight line to stabilize the core. When the strength reaches the peak, you can cross your hands and bring a better sense of contraction.

4. Hummer push chest

The height adjustment of Hummer seat can bring different stimulating effects from the gantry. If the seat is raised, it can stimulate the lower part of the pectoral muscle more strongly.

After sitting in the seat, keep the head, hips and back close to the back and tighten the core. When pushing up, you don't have to push it completely straight, just keep it slightly bent. Don't let your elbow exceed your body too much when you retract, so as not to strain your shoulder.

If your chest muscles have a certain shape and proportion, but they are not fashionable enough, it may be because your body fat is too high. Let your body fat drop, I believe you can see good results.

In addition, if you want to experience bench press, what if there is no bench press in the gym?

It's simple. Find a flat bench, and then put 1-2 barbell pieces under the legs at the bottom of the front end of the bench. The flat bench will recline downward every second.

At the end of this issue, I'm Pop Dong. If you have any way to know, you can leave me a message at the end of the article or write to me directly.

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