How to exercise the outer side of the pectoralis major

When training the outer side of the pectoralis major, you must pay attention to whether your movements are standard. Only after working hard can you see better training results. You must pay attention to your rhythm when practicing. Don't go fast at the beginning and then slow down when you run out of strength. This is wrong. You should start slow and then gradually speed up. The speed should be balanced and you should exercise according to your physical condition.

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.

The above introduces several methods of exercising the outer side of the pectoralis major. You should also pay attention to your breathing during training. Your breathing should follow the rhythm of the movements. When exhaling, you should relax your whole body, and when inhaling, you should inhale forcefully. You can supplement your nutrition a little before exercising, and you can pay attention to increasing nutrition according to the intensity of your exercise.