How to exercise the middle seam of chest muscles and upper chest movement

Exercising the middle seam of the chest muscles and the upper chest can be achieved through chest clamping movements and upward sloping push movements, mainly including dumbbell flying bird, instrument chest clamping, upward sloping barbell bench press, upward sloping dumbbell bench press, double bar arm flexion and extension, and other methods.

1. Dumbbell Flying Bird

Lie flat on the training bench, hold the dumbbell with both hands and place it directly above the chest. Bend the elbows slightly and slowly lower it to both sides until the upper arm is parallel to the ground. Use the middle seam of the chest muscle to exert force and push the dumbbell curve back to the starting position. This action can isolate and stimulate the inner fibers of the pectoral muscles. When lowering, it is necessary to control the centrifugal contraction speed to avoid excessive pressure on the shoulder joint. It is recommended to choose a medium weight to ensure the standard of movement, and repeat 10-12 times per group.

2. Instrument chest clamp

Use a butterfly machine or sitting posture chest clamp to adjust the seat so that the handle is flush with the chest seam. When gripping with both hands, maintain a 100-120 degree angle between the elbows, and use chest muscle contraction to bring the arms closer to the midline of the body. After 1-2 seconds of peak contraction, slowly replay. The fixed trajectory of the equipment is more conducive for beginners to feel the force exerted by the middle seam, and it is important to avoid shrugging with the chest to affect the training effect.

3. Upward inclined barbell bench press

Adjust the training bench to an upward angle of 30-45 degrees, and align the barbell with the area near the collarbone. When pushing up, keep your forearm perpendicular to the ground and move the barbell trajectory diagonally towards your forehead. This movement focuses on the development of the pectoralis major muscle clavicle, and it is recommended to use a pyramid shaped weight increase, gradually transitioning from the 12 warm-up sessions to the 6-8 high weight sessions.

4. Upward tilt dumbbell bench press

The dumbbell version allows for greater range of motion, and when lowered, the dumbbell can be lowered to ear height to fully stretch the upper chest muscle fibers. During the selection process, keep the two dumbbells parallel at all times, and try to slightly touch the dumbbells during peak contraction to enhance muscle compression. Compared to barbells, barbells are more shoulder friendly and suitable for people with poor shoulder flexibility.

5. Double bar arm flexion and extension

Lean forward 30 degrees to complete arm flexion and extension, which can focus on stimulating the transition from the lower chest to the midline area. When descending, open your elbows to both sides, and when ascending, imagine using chest strength to push your body up instead of relying on your triceps. You can increase the difficulty by wearing a weight-bearing belt, and pay attention to controlling the amplitude of the bottom of the movement to avoid overexertion of the shoulder joint.

It is recommended to schedule 2 chest exercises per week, with a combination of 2-3 mid seam movements and 1-2 upper chest movements each time. Fully activate the rotator cuff muscle group before training, and control the inter group rest within 60 seconds to maintain metabolic stress. Cooperate with daily protein intake of 1.6-2 grams per kilogram of body weight to ensure sufficient muscle repair materials. Gradual increase in weight and capacity is the key to sustainable development, but it is necessary to avoid joint strain caused by overtraining.