Several ways to exercise the pectoralis major

It is the dream of many men to have strong chest muscles. Beautiful chest muscles are very sexy. In fact, there is a deeper meaning to building strong chest muscles. Exercise can not only strengthen the body, but also increase the body's immunity and better resist viruses. For some people who normally have small lung capacity, exercising the chest muscles can increase lung capacity. Here are some common exercises for training your chest muscles.

Dips are used as a warm-up for the chest, with a focus on building the lower chest. Key points of the movement: squeeze your elbows, lean your upper body forward, tuck your chin in, slightly hunch your chest, and then start flexion and extension exercises. Maintain this posture at the beginning and end. Don't put the bottom of the movement too low to avoid putting too much pressure on the shoulder joint.

Barbell flat bench press: builds the entire chest circumference. Different grip lengths have different stimulation focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle. Position of feet: Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will make your stability worse and require you to share some of your strength to control the stability of your core muscles. This way you cannot exert your maximum strength to train your chest muscles. Key point: Do not lift your hips and waist off the bench.

Incline dumbbell press: Works the upper pectoralis major. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the inclined board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles.

When doing the above exercises, be sure to warm up with stretching exercises first and follow the basic rules of exercise to avoid muscle strain. These are the basic exercise methods. People who love exercise can also consult relevant professionals to tailor specific exercise methods according to their own needs.