Understanding Pectoral Muscle Composition
When it comes to exercising the pectoral muscles, it’s crucial to first understand the components of the pectoral muscle tissue. Different fitness experts may have varying workout approaches, but it’s a well – known fact that the pectoral muscles consist of three distinct parts: the upper, middle, and lower chest bundles. Targeting these areas can help create full – rounded pectoral muscles from all aspects.
Exercises for the Lower Chest Bundle
For working on the lower chest bundle, the smith supine downward incline chest press is a great choice. First, adjust the incline bench to an angle of approximately 30 – 45 degrees. Then, lie on the incline bench and position the handlebar of the smith machine above the lower chest bundle. Keep your head up, back straight, and sink your shoulder blades while maintaining a lifted chest throughout. The grip distance should be around 1.5 times the width of your shoulders. Place your elbows on both sides of your body and open them to touch the lower chest bundle. Slightly bend your arms and push them upwards. Take a deep breath and apply force for 1 – 2 seconds. Remember to keep your hands neutral and your body in a straight line.
Exercises for the Middle Chest
To exercise the middle chest, the smith plank chest press is recommended. This movement requires a plank board and a smith machine. Begin by lying on the plate board and placing the smith handles on the mid – chest area. The body position, breathing pattern, and key points of attention are the same as those for the lower chest exercise. This helps ensure proper form and maximizes the effectiveness of the workout.
Another exercise for the middle chest is the fixed seated chest pinch. This exercise is performed on the stationary seated chest pinch machine. Slightly contract your abdomen, straighten your back, and slightly contract your shoulder blades while bringing your shoulders down. Keep your body straight, your feet firmly planted on the floor, and look ahead. Hold the machine’s handles at an equal distance with both hands, bend your arms slightly (not too stiffly), and use your breath to drive them towards the middle. Repeat the movement without returning to the original position during repetition, maintaining the angle and position of your arms. The same precautions as the previous exercises apply here as well.
The above – mentioned exercises are designed to fully target the muscular tissues of the pectoralis major. By incorporating them into your regular fitness routine, you can expect your pectoral muscles to become more shapely and well – defined.
