How to exercise upper chest muscles and precautions for chest muscle training

　　pecs exercise It is the choice of many fitness people, but it is also divided into categories. For example, some people exercise the entire chest muscles, and some people exercise the upper chest muscles. So what should be done to exercise the upper chest muscles? What should you pay attention to when practicing chest muscles? Why not come with the editor to have a better understanding!

　　How to build upper chest muscles

　　1. Dumbbell incline bench press

　　Posture: First of all, the height of the chair must be determined. Generally speaking, the higher the height of the chair, the more force will be exerted on the anterior deltoid muscles, while the stimulation on the upper chest will be relatively reduced. Therefore, the height of the chair will be one of the key points of this action. Usually the chair is about 45 degrees to 60 degrees.

　　2. Barbell incline bench press

　　Posture: Lie on your back on a bench with an adjustable inclination, with your head in a high position so that your torso is about 30 degrees from the ground. The barbell should be pushed vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major muscle is in the "peak contraction" position. Stop for a moment.

　　3. Incline dumbbell narrow grip fly combination

　　After completing the flyes, perform a dumbbell close-grip bench press. The flyes will feel the "hugging" movement, and the close-grip bench press will feel the squeezing of the chest muscles.

　　4. Chest clamp with tensioner

　　Lean the trunk forward at 45 degrees: mainly exercise the upper part of the pectoralis major and the anterior deltoid muscles； Lift your arms slightly higher than your shoulders or at shoulder level, relax your shoulder joints, bend your elbows slightly, and buckle your wrists slightly inward. Feel the chest muscles fully stretched, and focus on the contraction of the chest muscles. At the same time, keep the pectoralis major and upper chest in the "peak contraction" position, and pause for a moment.

　　Things to note when training chest muscles

　　Pay attention to the balance of breast shape

　　Exercising the chest muscles is not only about increasing the size of the chest muscles, but also paying attention to the balance of the chest shape. For the exercise of the pectoralis major, more attention should be paid to the exercises of the upper chest, because the middle and lower parts of the pectoral muscles are often exercised, so they are relatively thick and powerful, while the upper chest is naturally weaker. To improve this problem, it is necessary to pay attention to the incline pressing movement when bench pressing and fully exercise the upper chest.

　　exercise regularly

　　That's it. Designing your core exercises for these types of exercises is ultimately about building strong abdominal muscles and preventing lower back injuries. You can do one type of exercise a month on its own, you can focus on just pure stability the first month, dynamic stability the next month, and then finally do comprehensive stability training, or you can do comprehensive stability training every training day.

　　Do a week of training as a test, and then based on the situation this week