How to train the upper pectoral muscles of the chest? There are training methods, and each training method has a good training effect. However, some people don’t know what the training methods of the upper pectoral muscles are. I believe that the training method of the upper pectoral muscles is still Someone knows. So, what is the most effective way to train your upper chest muscles? Let’s find out together below!
Push-ups
Push-ups should be a fitness movement that everyone is very familiar with. When we were still students, Teachers have asked us to do push-ups many times since the 1980s, so everyone must have a little knowledge of push-ups, not completely ignorant. When doing push-ups, we must do them to a certain standard in order to train our injured chest muscles, and push-ups do not require any equipment, so they are very suitable for everyone to exercise at home, and they do not require much space. They are very convenient and can be done anytime and anywhere. Made. Of course, everyone must pay attention to the standard push-ups, and also need to persist to be effective.
Wide-grip pull-ups
Wide-grip pull-ups mean that the distance between our hands needs to be wider than the shoulders, so it is better to perform pull-ups to achieve the effect of chest training. At the beginning, we hold the horizontal bar with both hands wide. When our arms and chest exert force together, we can lift the body upward and let the chin exceed the position of the horizontal bar. At this time, the position between our upper and lower arms is vertical. Complete each set of movements 15 times. After exercising, you need to relax for two minutes before starting a new set. Just do two sets each time.
Dumbbell front raise
At the beginning, we stood straight on the ground with our chest raised and abdomen drawn in. Hold a dumbbell in each hand on both sides of the body to maintain a naturally relaxed state. At this time, we adjust our breathing and lift our arms forward and upward, keeping the body and arms in a vertical state, and our hands are always straight and in contact with the ground. Keep parallel, and insist on this action for 30 seconds in one group. You can perform 5 groups every day, which can effectively exercise our chest, because the chest is in a clamped state at this time.
Supine Dumbbell Fly
First we lie flat on the bench and relax our legs naturally on both sides of the bench. At this time, we hold a dumbbell in each hand and straighten it upwards, with both hands perpendicular to the ground and keeping both hands parallel. At this time, we adjust our breathing and slowly lower our hands to both sides of the body until our arms are straightened and kept in a straight line with our shoulders. At this time, you can feel that the chest is obviously stretched and then recovered. After returning to the original position,Start moving.
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