What are the pectoralis major training methods?

The pectoralis major is usually called chest muscle. It is located on our chest, so it is called chest muscle. Women are often proud of their big breasts, and men also hope to have solid chest muscles. If we men often conduct targeted training, we can also develop solid pectoralis major muscles, which makes us look safe. Here I will teach you several training methods for the pectoralis major.

Flat bench press: The exercise area is the sternocostal part of the pectoralis major muscle. It can also reduce excess fat accumulated in the breast and enhance its elasticity.

Incline bench press: The exercise area is the clavicle area of ​​the pectoralis major and the deep pectoralis minor, and it helps to expand lung capacity. Lie on your back on a bench or board that is angled at 45-60 degrees. Bend your elbows and hold the dumbbells on both breasts, spread your upper arms naturally, tighten your waist and back muscles, and lift your chest up. Inhale and contract your chest muscles, extend your arms, and raise the dumbbells until your arms are fully extended. After a short pause, exhale and lower the dumbbells back to their original position. Do this movement continuously, keeping your chest lifted at all times.

Supine arm pull-up, exercise parts: latissimus dorsi, deltoid muscle and shoulder joint. Lie on your back on a bench, hold dumbbells with straight arms at the sides of your legs, tighten your back and waist muscles, straighten your chest, inhale and hold your breath, slowly raise your arms along a semicircular arc and then lower them until they are in a straight line with your body position. Exhale slightly, and while inhaling, return your arms to the original arc, exhale, and continue this movement.

Supine chest expansion: The exercise area is basically the same as the bench press, but it is better for fully stretching the pectoralis major and expanding the chest cavity. You can lie on your back or in a reclining position. The position is similar to the bench press. Hold the dumbbells with your fists facing each other and stretch them upwards. Take a deep breath, hold your breath and slowly stretch your arms downward and to the sides to about 120 degrees to fully expand your chest. Then contract your brain muscles and return to the ready position. Do this action continuously.

Push-ups: Exercises many parts of the body, mainly the pectoralis major, upper arms and forearm muscles. Place your hands shoulder-width apart, lie prone, with your hands slightly behind the vertical line of your shoulders, straighten your legs, support your body with your toes, raise your head, tighten your waist, and tighten your abdomen. Exhale, bend your arms and lower your body. Note that your shoulders should be in front of your palms, your abdomen should always be tightened, and your chest should not be retracted. Do this action continuously. When you start doing this exercise, since your chest muscles and arms are relatively weak, you can first practice by supporting your hands on an object at a certain height, and then practice on the ground.

Above we have introduced several training methods for the pectoralis major. Chest muscle training is a relatively long process, which mainly depends on perseverance. When training, you should pay attention to keeping the speed steady, breathing even, and the amount of exercise should also be increased gradually from small to large. When the intensity of exercise increases, the intake of nutrition can also be increased.