How to train the inner chest muscles the fastest

In fact, many male friends are not so satisfied with their bodies, so they need to improve their figures through some other ways to make their figures look more attractive and stronger. Then they need to exercise the inner side of their pectoral muscles well, such as using the flat bench press method to exercise their pectoral muscles, which is very effective.

The bench press is the main exercise for building strong pectoral muscles. The bench press is a compound movement that involves the movement of multiple joints, including the shoulder and elbow joints. The pectoral muscles only control the movement of the shoulder joint, pulling the upper arms toward the chest from both sides. The movement of the elbow joint is completed by the triceps brachii, which moves the arm from a bent state to an extended state. Therefore, when doing the bench press, you should not focus on the weight pushed up by the arms through flexion and extension, but should concentrate on the process of the chest muscles pulling the upper arms from both sides to the middle, and feel the process of the chest muscles contracting.

Lie on a bench with the barbell positioned just above your nipples. Your eyes should be directly under the barbell. At this point your back should be arched, looking like an arch bridge from the side, with your waist hanging in the air and only your shoulders and hips touching the bench. Next, stretch your shoulders back and tighten your shoulder blades. You will feel the two shoulder blades behind you moving closer together. Your shoulders should maintain this position throughout the entire process. This is very important in the bench press.

Before you lift the barbell off the bench press rack, adjust your breathing and concentrate. At this time, your mind should not be filled with anything unrelated to training. Imagine that all the strength of your whole body is concentrated on your chest muscles, and blood is flowing into your chest muscles, as if you can only feel the existence of your chest muscles.

In addition, in the gym, we often see some people stretching their shoulders out when pushing the barbell. This will cause the anterior deltoid and triceps to be overly involved in the force, which will greatly reduce the training effect of the pectoral muscles, especially the upper pectoral muscles. This is why many people think that the bench press cannot train the upper pectoral muscles. In fact, doing the bench press with the correct posture can exercise the entire chest muscle.

Action process

Grip the barbell with your hands wider than shoulder width, with your thumbs over your index fingers. The proper grip should allow your forearms to be almost perpendicular to the ground at the lowest point of the movement. If the grip is too narrow, the triceps will be overly involved, thereby reducing the stimulation to the pectoral muscles. If the grip is too wide, only the outer side of the pectoral muscles can be exercised.