Most bodybuilders are familiar with the pectoralis major, but may be unfamiliar with the pectoralis minor, but the pectoralis minor is also an important part of the chest muscles, and its shape will affect the muscle lines of the entire chest. If only the pectoralis major is full and the pectoralis minor is weak, the figure will be ugly. So how should we train the pectoralis minor muscles? Here are some simple methods to introduce to you. I hope everyone can have a good figure.
Method 1: Incline dumbbell raise
Dumbbells are very effective in exercising arm muscles. In fact, they can also be used to exercise chest muscles, especially the pectoralis minor. This is done with the help of a backrest with adjustable backrest. First, we sit on a chair and adjust the back of the chair to a position of about 45 degrees. Pay attention that the back must fit the back of the chair and the head rests on it. Hold the dumbbell in your hand, with your arms at 90 degrees, keeping your forearm and the ground basically vertical, then use your big arms to push the dumbbell to the top of your head.
Method 2: Parallel bar arm flexion and extension
Parallel bar arm flexion and extension is also an action that can exercise multiple muscles throughout the body, and also has a certain stimulating effect on the pectoralis minor. When doing this action, we first need a parallel bar. Grab the parallel bars with both hands and try to pull your body into the air. Keep your upper body upright, don't bend your waist, and tighten your muscles. Then use the strength of your arms to control your body up and down. Be careful not to go too fast, and the amplitude should be as small as possible at the beginning to avoid straining the muscles.
Method Three: Barbell Bench Press
The barbell bench press is a relatively simple and easy to do movement. But when the purpose is to exercise the pectoralis minor, the distance must be wider, otherwise the exercise effect will not be very good. And when lying down, it is best to spread your legs a little further to give your upper body some support. When bench pressing, the weight selection must be appropriate and the pectoralis minor must be fully stretched before continuing to the next movement. Move as slowly as possible and pay attention to feeling the stretch in your muscles.
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