How to train the middle chest muscles

For the training of the middle chest muscles, you still need to use some aerobic exercise. In this way, the intensity is not that great. You should do it according to your actual physical condition. Never do high-intensity exercise at one time, as this may harm your body. Try to use the dumbbell method to exercise. This method of exercise is the least likely to damage the muscles.

If this is your first exercise, do 10 to 12 sets of pyramid weights, with the last set being 3 to 4 reps, plus some forced reps. If you start with the incline bench press, put it in second place and do 6 to 8 sets, 6 to 8 times in each set. During the bench press, the tighter you hold the lever and the tighter your whole body is, the lighter you will feel. By tightening your hips, back, and shoulders, you'll be more stable and it'll be easier to maintain control of the weight.

While training the pectoralis major, you should also strengthen the training of the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and you will not be able to develop well-developed pectoralis major. Generally, the weight for bench press should be three times the weight for triceps training.

Intercostal nerves, the anterior branches of the 11th pair of thoracic nerves are called intercostal nerves, and the anterior branches of the 12th pair of thoracic nerves are called subcostal nerves, both of which run along blood vessels of the same name. The lower 6 pairs of intercostal nerves pass through the deep surface of the costal arch, out of the intercostal space and into the abdominal wall. The intercostal nerves are directly attached to the endothoracic fascia and parietal pleura on the inner surface of the intercostal space in the front and back parts.

Intercostal arteries and veins. The intercostal arteries are divided into the posterior intercostal arteries and the anterior intercostal arteries. The former is a branch of the thoracic aorta, and the latter is a branch of the internal thoracic artery in the 1st to 6th intercostal spaces or a branch of the musculophrenic artery in the 7th to 9th intercostal spaces. The two anastomose in the anterior part of the intercostal spaces.

The posterior intercostal artery runs between the upper and lower ribs and deep to the endothoracic fascia in the posterior part of the intercostal space. In the middle part of the intercostal space, it runs along the costal groove between the internal intercostal muscle and the innermost intercostal muscle, and anastomoses with the anterior intercostal artery forward. The arrangement of blood vessels and nerves from top to bottom are veins, arteries and nerves. To the front of the intercostal space, they run inside the internal intercostal muscles.

The intercostal veins include the anterior and posterior intercostal veins, which run along with the arteries of the same name, and the veins are located above the arteries. The posterior intercostal vein flows directly into the azygos vein or indirectly into the azygos vein through the hemiazygos vein and accessory hemiazygos vein; it flows forward through the anterior intercostal vein into the internal thoracic vein. The first and second pairs of posterior intercostal arteries arise from the costocervical trunk of the subclavian artery, and the third to eleventh pairs of posterior intercostal arteries arise from the thoracic aorta.