How to train the pectoralis major upper arm? Of course there are many training methods, but some people don’t know how to train the upper pectoralis major muscle. In fact, you can use incline dumbbell bench press and incline cable press. There are four training methods: chest, decline push-ups, and staggered push-ups. So, what are the training methods for the upper pectoralis major muscle? Let’s take a look next.
Incline dumbbell bench press
1. Sit on an incline bench, hold a dumbbell in each hand, place it on your thighs, palms facing each other.
2. Then, use your thighs to lift the dumbbells, one at a time, and place them in front of your chest, with your palms facing forward and shoulder width apart. At the same time, lie back on the backrest, lift your chest and draw in your abdomen. This is the starting position of the movement.
3. Then use your chest strength to push up the dumbbell, and exhale at the same time. Remember to maintain control of the dumbbell throughout the process, and keep your chest and abdomen high.
4. Straighten your arms naturally, pause for a moment when you reach the top, and then begin to descend slowly, inhaling as you descend. Ideally, the descent should take twice as long as the lift.
5. After completing the exercise, return the dumbbells to your legs and then place them on the floor. Here's how to safely position your dumbbells.
Incline rope chest press
1. Place an incline bench between the two pulleys, adjust the appropriate weight, and adjust the pulleys to the bottom. Lie on an incline bench, holding a handle in each hand. Bend your arms at 90 degrees and place them as low as possible. This is actionstarting position.
2. Straighten your arms, lift the handle above your chest, and exhale at the same time.
3. Stay at the top for a moment, then slowly return to the starting position while inhaling.
Incline push-ups
1. Lie face down on the floor with your feet on a flat bench or a stable platform. Keep your body straight, tighten your abdomen, straighten your arms to support the ground, and keep your hands shoulder-width apart. This is the starting position of the movement.
2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until your chest is close to the ground.
3. Then quickly straighten your arms, support your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
Staggered push-ups
1. Keep your body straight, lean on the floor, use your hands and toes to support your body, and keep your arms straight. Your hands should be slightly wider than shoulder-width apart, with one hand slightly forward and one further back. This is your starting position.
2. Bend your elbows and lower your body. Please don't let your hips rise or sink.
3. When you reach the lowest point of the movement, straighten your elbows and return to the starting position.
4. After completing this set of exercises, alternate the positions of your hands and do another round.
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