In chest training, the middle seam can be described as “the most difficult part”. Bodybuilding stars have the same thickness on both sides of the middle seam of the pectoral muscle as the entire pectoral muscle, and the middle seam is narrow and deep, like a line. For those who have practiced for many years, the entire pectoral muscles tend to become weaker toward the middle, which is inconsistent with the development of both sides. Then how to exercise the middle seam of the pectoral muscles? In order to make the chest seam deep, the muscles near the thoracic groove must be erected. The key is to fully squeeze the pectoral muscles so that the chest muscles on both sides can be fully approached and raised in each action.
The middle seam of the chest muscle is trained like this
- Straight arm equipment to clamp the chest. Straight arms work better than regular curls. Sit on a bench and straighten your arms. The fist is forward, the forearm is against the arm plate. In this way, the arms can be crossed in front of the chest, and the amplitude is naturally greater than the bending action. Hold for 1-2 seconds as you cross your arms, peak contraction. In order to squeeze the chest muscles near the midseam as much as possible, forcing them to “stand up”.
- The tensioner is crossed, standing under the tensioner frame, holding the handle with both hands to do the chest clipping action, fully crossing the arms, rather than touching it. You can do a set of left arms on top, a set of right arms on top, or alternate arms up and down, each set of 8-12 shall prevail.
- Narrow-grip bench press. It can be practiced with a larger load, but the range is limited, which has advantages and disadvantages, and needs to be combined with other methods to obtain good results. Although the dumbbell bird has a certain effect on training the chest seam, once the arms are over the balance of the body, the tension on the chest muscle stretching will become smaller, so the training of the chest seam should be based on the equipment with pulleys.
Why is the pectoral muscle too wide?
- The bulky pectoralis muscle is not wide enough The width of the pectoralis major is largely limited by congenital factors. The width of the pectoralis major often depends on the size of your congenital bones, and the size of human bones is largely determined by heredity. In addition, the length of the pectoralis major muscle fibers is another determinant. The pectoralis major muscle fibers are mainly transverse.
- The thickness of the pectoralis major is not enough Thickness is the basic standard for the development of the pectoralis major. A thin layer of the pectoralis major gives the impression that it is very fragile. We start by increasing the thickness of the pectoralis major. Many people, especially beginners, experience little progress in their bust after a long period of exercise. This results in the appearance of no “grooves” in the pectoral muscles.
