Let me talk about it first, the first condition to achieve the chest groove is to have thick chest muscles. The reason is very simple. You put two crepes together and there is never a gap. If you put two steamed buns together, there must be a gap.
Therefore, in order to have a groove in the chest muscles, it is necessary to increase the load training for the chest muscles during training. When the pectoralis major muscle has a certain circumference and thickness, then you can start to repair the details and practice the chest groove.
If you want to make the pectoral muscles narrow and deep, you must practice the muscles on both sides of the chest groove. To achieve this effect, when training, you must fully squeeze the chest muscles on both sides, let them move closer, and force them to bulge!
The main action for chest training is “clamping”, such as dumbbell bird, chest clamp with equipment, chest clamp with rope, narrow bench press and so on. The following will explain the practice methods and essentials of these movements one by one.
1. Dumbbell Birds 4–6 sets*12–15RM
Dumbbell birds are divided into three situations: flat, upward and downward. Generally, flat and upward and supine birds are used. The practitioner lies on his back and keeps the fixed angle of the elbows slightly bent. The angle between the upper arm and the forearm must be maintained at 100 degrees to 120 degrees and the dumbbells must be at the level of the shoulder and elbow joints regardless of when lifting or falling. on-line. Stand up your chest and sink your shoulders, and put the pectoralis major in the “peak contraction” position, and stop for a while.
Just lower it to the back plane. When you lift it up, it’s like holding a big tree, instead of straight up and down, press along a certain arc to feel the stretch and contraction of your chest muscles.
When downward, the elbows of the arms should be slightly bent and lower than the side of the body, and the chest should be high and erect. When adducting, think about the middle of the pectoralis major and use the middle of the pectoralis consciously. Breathing is to inhale when the arms are retracted downward and upward, and exhale when the arms are nearly straight.
Two, instrument clamp chest 4–6 sets*12–15RM
Sit on the instrument bench, hold the handle and bend your elbows slightly. When opening, fully inhale, straighten your chest, stretch your shoulders back, and focus completely on the chest seam. Through control, make the chest muscles fully stretched. When closing, the elbow baffle should touch, and make a slight pause, and perform peak contraction for 1 to 2 seconds. At this time, it will feel more laborious and you need to try your best to tighten your chest muscles.
3. Rope clip chest 4–6 sets*12–15RM
The practitioner stands in the center of the rally frame and leans slightly forward 15 degrees. The whole movement process needs to be controlled. Pay attention to the control movement when opening, try to squeeze the chest muscles when closing, and make a slight pause for peak contraction. If you practice chest sulcus, it is recommended to cross your hands. The range is much larger than that of touching the chest. The squeezing effect on the chest seam is better and the stimulation is greater.
4. Smith Narrow Bench Press 4–6 sets*12–15RM
The practitioner lies on his back, holding a barbell bench press with narrow hands, and concentrates on the middle seam of the chest muscles during exercise.
The four exercises shared above are the four exercises for chest training. Practitioners can choose two exercises for training in one training. In order to create a better chest groove effect, it is recommended to take the above exercises in the first action of chest training.
Those who want to improve the pectoral muscle seam can fully squeeze the pectoral muscles with four movements to make the pectoral muscle seam narrow and deep!