Proper training for the upper chest

1. Increased bending of the shoulder joint

2. Ways to use rotation in the arm joint during cage training

3. Examples of training

1. Increased bending of the shoulder joint

The most popular way to do this is to change the width of the arm from a horizontal bench press to a positive-arm bench press. This is a situation where the crutches of the collarbone of our breast muscles move away and the muscle is stretched out more, which is why it has to produce more tension. The second way to increase the bending of the shoulder joint is by changing the length of our arm. However, this is a valid dependence both when we are lying on the arm, and when we're lying flat.

2. Ways to use rotation in the arm joint during cage training

However, the breast muscle supports the movement of the internal rotation during the contraction phase. This extra movement can be performed during isolated exercises, such as with straps or when pulling strings. It should be noted that this version of the exercise is designed for people with good motor control of the shoulder blade and without disturbances within the biceps tendons, and in particular tendonitis. The main muscles responsible for the rotation are the limb muscles along with the muscles of the rotator cuff. We know that leading to maximum stretching, we can increase the activation, so during the exercise we have to perform an external rotation.

3. Examples of training

Based on the information we've gained from muscle electromyography research, we can propose a number of training schemes that can be used to expand the upper part of the breast muscle, but we have to point out that setting such a specific goal is only justified when our muscles are sufficiently developed, otherwise the use of such training fails.