How to exercise chest cleavage?

When faced with photos of bodybuilding stars, bodybuilding enthusiasts often feel amazed and confused: How did they achieve such perfect bodies? There is nothing special about their training plans and exercises. Is there any secret? Yes, they do have a trick, and that is the technical details of the movements. In chest training, the center seam is the most difficult part. The thickness on both sides of the center seam of the chest muscles of bodybuilding stars is consistent with the entire chest muscles, and the center seam is very narrow, like a line.

Section 1: Chest extension exercise

Open the door of your home, stand in front of it with your feet shoulder-width apart and hold the door frames on both sides with your hands behind you. Gently push your chest forward, keeping your entire body in a straight line, and hold for 30 seconds. When doing this movement, be careful not to lift your heels off the ground. When moving your center of gravity forward, keep your shoulders flat and do not shrug.

Section 2: Wall chest push-up exercise

Stand facing the wall with your feet shoulder-width apart, raise your arms to chest height, stretch them straight out, place your palms flat on the wall, bend your elbows, keep your chest close to the wall, and push your elbows down against the wall to return your body to its original position. When doing this movement, be sure to use only your arms to exert force and keep your body straight and still.

Section 3: Upright chest expansion exercise

Stand with your feet shoulder-width apart, body upright, arms raised along the sides of your body to your chest, chest up, arms stretched back, hold for 30 seconds. When doing this movement, pay attention to exhaling when expanding your chest and inhaling when retracting your arms.

Section 4: Floor Breast Enhancement Exercises

Lie flat on your back on the floor with your knees bent and your feet flat on the ground. Lift your hips, tighten your abdomen, and keep your waist on the ground. Grab the dumbbells and place your hands flat on the ground with your palms facing up. Lift the dumbbells just above your chest, hold for 3 seconds and then lower them. If you don't have dumbbells at home at the beginning, you don't have to buy a set immediately. You can use a mineral water bottle filled with water instead.

Section 5: Push-ups on the bed

Lie flat on the bed with your stomach facing forward, support your body with your hands, tighten your abdomen and straighten your chest, and keep your arms perpendicular to the bed. Lie prone on the bed with your arms bent, but your body should not touch the bed. Do a few every day and gradually increase the number.

Cool-down exercises: Simple movements similar to warm-up exercises can slowly reduce the activity of the body.

When exercising, you must do it according to your body's recovery condition. Pay attention to the intensity of exercise within 6 months after delivery. Do not do too intense exercise. Start with light exercise and proceed step by step. Consult an obstetrician and gynecologist if necessary. If you are breastfeeding while on a breast enhancement program, you should try to breastfeed before exercising, avoid overly strenuous arm exercises, and drink plenty of water to prevent dehydration.