There are many methods and techniques for how to exercise the chest, and each of them has different effects. Of course, no matter what method or technique it is, it has many benefits. What about the methods and techniques for exercising the pectoralis major muscle? , there are still people who know. So, what are the training methods and techniques for pectoralis major muscles? Let’s take a look below!
Wide pull-ups
Complete the wide pull-ups. It is a very effective exercise for our chest muscles when we exercise. We start by holding the bar with both hands, arms slightly wider than our shoulders. When we are ready, we use our arm strength to lift our body up off the ground. Remember, the next step is to use our chest strength to lift our body upward until our head can exceed the horizontal bar. Indicate that the action is completed, then relax and withdraw the action. A group of 15 should be completed at a time.
Standard push-ups
The standard push-up should be an action that everyone knows very well. This action only needs to be done according to the usual push-ups. The essentials of exercise are very simple and are also very useful for exercising the chest muscles. When practicing, pay attention to the standard of movements. First of all, after we lie prone on the ground, keep our chest and abdomen straight, do not bend over, and support our body with our arms, with our palms facing the ground, but our body should be in a straight line and cannot be bent. We also need to pay attention to the distance between the hands, which is roughly shoulder width, and do not open it too wide. When doing exercises, our elbows should be as close to our bodies as possible, and the speed should be controlled to a medium level.
Bent-over dumbbell fly
The bent-over dumbbell fly is a very effective movement for us to exercise our back muscles and chest muscles. At the beginning, we naturally relaxed our bodies and lay down on the bench, with our hands hanging naturally on both sides of our bodies, each holding a dumbbell, and our legs hanging on the ground. At the beginning of the movement, we grab the dumbbells with our arms, open them to the sides of our body until the arms are opened to the maximum extent, and then tighten the arms back and upward. Until our arms are straight back and parallel, then retract the action. Complete a group of about 15 at a time.
Parallel Bar Dips and Extensions
Parallel Bar Dips and Extensions is actually an action that is easily forgotten by everyone. Many people think that this action has little effect. However, it exercises the pectoralis major muscles. In fact, it is a very helpful action. This action is actually the most realistic for people with big breastsIt is designed to exercise the lower part of our chest muscles, and it is more targeted at the lower part of our chest muscles. Therefore, this exercise is very suitable for people who want to exercise the lower part of our chest muscles. This exercise also requires everyone to do it until failure, which is basically 15 times each time. Doing about three sets for one group can be closer to failure.
Wide-gap push-ups
This last action is actually very simple. It just changes the distance between the hands of the push-ups we usually do. In most wide-grip push-ups, the distance between the hands is slightly wider than the shoulders, and the palms are opened outward. The other parts are not much different from standard push-ups. Also, when you lie down on your stomach, you should make your arms parallel to the ground before standing up. Only in this way can you achieve the most accurate exercise. This kind of exercise can enhance the feeling of tightening of the pectoralis major muscles. , so the effect of exercise is very good, but everyone must also grasp the rhythm of exercise and not go too fast.