With the increasing pressure of modern urban life, many white-collar workers need to go to the gym to exercise to relieve physical stress. Many white-collar workers don't know how to exercise to build lower chest muscles. Don’t worry, the editor below will introduce to you how to exercise the lower pectoral muscles.
The lower pectoral muscle exercise method mainly includes three movements: parallel bar arm flexion and extension, incline push-ups, and decline dumbbell bench press. Today, the editor will mainly introduce to you how to do incline push-ups as a way to exercise the lower chest muscles.
The first way to exercise the lower chest muscles is to place two stools of the same height and slightly wider than the shoulders, with your hands on the edge of the stools and your feet together on the ground to do push-ups. But remember the following key points:
Lower pectoral muscle training method: The key part of the incline push-up exercise is mainly the lower part of the pectoralis major, followed by the triceps and deltoid muscles. The distance between the double poles should be wider than the shoulders. Hold the pole with both hands to form a straight arm support, hold the chest up, and draw in the abdomen. The legs should be straight and close together to relax and droop.
There are many ways to exercise the lower pectoral muscles. Among them, the key points of incline push-up training include that the movement should be carried out slowly, and do not rely on the vibration of the body to complete the movement; when pushing up, the speed should be fast, the chest should be raised, the head should be raised, and the abdomen should be contracted. , Do not shrug your shoulders; to increase training intensity, you can practice with weights on your waist.
During the incline push-ups, you should exhale, bend your elbows and arms, and lower your body until your arms are bent and lowered to the lowest position. Your head should be pulled forward and your elbows should be abducted to make your chest bigger. The muscles are fully stretched. Lower pectoral muscle training method: raise the body with both arms until the arms are fully extended; when the upper arms exceed the horizontal position of the bar, the hips are slightly retracted, and the torso assumes a "lower head and chest" posture. When the arms are straightened, the pectoralis major muscles are completely tightened.