The chest muscles are a very important part of the muscles in our upper body. If the chest muscles look good, they can add a lot of points to a person's figure and make him look healthier. Exercising the pectoralis major requires specialized targeted movements in order to achieve an effective exercise effect. So how do we exercise the pectoralis major?
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1. Push-ups
Push-ups are the most basic movement for us to exercise our pectoralis major muscles. At the beginning, our hands and toes support our body to maintain balance on the ground. The arms are straight. Next, we bend the elbows downward to keep the body parallel to the ground, then lift the arms slightly upward to allow the body to move upwards, and then repeat the downward movement. Keep doing this supine movement for 30 seconds. Each time is one group, and you can do 5 groups every day.
2. Pull-ups
At the beginning, we hold the horizontal bar with our hands shoulder-width apart. At this time, we use our chest muscles to exert force so that our body can be lifted upward. Until our chin can exceed the horizontal bar, the movement is in place, then relax the body downward and let the arms hang straight on the horizontal bar. Then exert your strength again, complete the movement upwards, and do pull-ups 20 times in one group. You can perform 2 to 3 groups every day.
3. Supine bench press
Supine bench press is generally done with the help of barbells or dumbbells. First, we lie flat on the bench and let our feet relax naturally. On both sides of the bench, hold the barbell or dumbbells in your arms and place them in front of your chest. After adjusting your breathing, we push our arms upward until our arms can remain straight. Until the arms are straightened, we relax the arms downwards and restart the action to complete 15 sets at a time.
4. Supine Dumbbell Fly
The Supine Dumbbell Fly is done with the help of dumbbells. At first, we lie flat on the bench, hold the dumbbells in both hands and place them on our chests. After taking a good breath, we open our arms to both sides and do a fly. Like a bird flying high, stretch your arms as straight as possible. The wider the opening, the better. You can complete 20 reps in one set, and you can do three sets.
The above is an introduction to the pectoralis major exercise methods. These are relatively effective.The chest training method, if we persist, can make our figure get better and better, and at the same time, the chest muscles can be obviously trained.