How to exercise the pectoralis major muscle

Chest muscles represent good figure and health for men, and are a sign of sexiness. We often see models and men with good figures showing off their chest muscles, which makes women feel very sexy. However, for young men today, because they do not exercise regularly, their chests are always flat and have no muscles. Such a figure is not considered a good figure. For men today, many people also hope to get a good figure through exercise. So, how to exercise the pectoralis major? Let me introduce it below.

1. Barbell Bench Press

When doing barbell and dumbbell exercises, the muscles being trained are mainly affected by factors such as the weight of the bar, the way of holding the bar, the grip distance, the lifting angle, the lifting speed and the number of sets, and the pectoralis major is no exception.

A relatively simple and safe exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness. First lie flat on the bench press with your feet naturally placed on the ground, then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench press rack. With your grip slightly wider than your shoulders, remove the barbell from the bench press rack and slowly lower it until your upper arms are parallel to the ground. Repeat this exercise three or four times, with each set doing about 12-15 European push-ups, depending on your physical condition. Once you become proficient, you can do the decline barbell bench press, which focuses on training the lower chest muscles and increases the difficulty of the operation slightly.

2. Push-ups

There are some rules to follow when developing abdominal muscles, and that is the world-recognized push-up. It also doesn't require a lot of space or time to practice. Just do 20 push-ups every day before going to bed. Because too many of them can easily make people feel bored, so it is recommended to wear headphones and play some music when you are at the end.

3. Pull-ups

To do this exercise, you need to use bodybuilding equipment during the day. Many communities have these fitness equipment, such as uneven bars. These are great for doing pull-up exercises. Well, it's good news if you can maintain a good number of pull-ups.

4. Dumbbells

If you have dumbbells, that's great. Because holding dumbbells of appropriate weight in both hands at the same time is really effective for training abdominal muscles. And the connection itself is very interesting when you hold something in your hand.

5. Chest Press

This equipment is specifically designed for practicing chest muscle separation. Compared with other methods of exercising chest muscles at home, the effect of this equipment is very targeted. When practicing, your back must be close to the backrest, and force should be exerted through your elbows. Since the buttocks and back are pressed against the backrest, only the chest muscles can be used. When exercising with this machine, 95% of the effect is on the pectoralis major muscles, and this exercise will not cause any harm to other parts of the body.

What needs to be reminded here is that if you want to have healthy and strong pectoral muscles, it is necessary to exercise your pectoral muscles, but you can't be too eager for quick results. This is not acceptable. Haste makes waste. It is recommended that you set the exercise time at about 45 minutes each time, and you must persist in exercising. It is best to exercise once a week, so that it will be effective, and it must be coordinated with diet.