Simple exercises for the pectoralis major

Many men want to have bigger pectoral muscles, but don’t know how to exercise. The following article introduces five training movements that will allow you to get good rewards through your efforts. These trainings are very basic and can stimulate the muscle fibers of the pectoralis major through different angles and times, allowing you to have good results in a short period of time. Of course, good results will not come just by sitting there, but require hard work to obtain.

Action 1: Barbell flat bench press (3 sets of 20, 15, 10 times)

"The barbell bench press has always been my favorite, and it's definitely a great tool for building pectoral muscles!" said Grage. In the first set, use the weight that you did 20 times as a warm-up set, and then gradually increase the weight until you can only do 10 times in a set. This is when your chest muscles are truly tested. Pay attention to the time between sets and try to keep it as short as possible.

Pectoralis major exercise method - barbell flat press

Action 2: Incline dumbbell bench press (2 sets of 10-12 reps to exhaustion)

Incline dumbbell bench press, because of the upward angle, can maximize and perfectly stimulate the upper chest, making your entire chest look rounder and fuller. Start with a challenging weight for 10-12 reps per set, and continue with that weight until failure for the second set. Make sure your elbows never extend past your shoulders during the movement, and fully squeeze your chest as you push up.

Pectoralis major exercise method - incline dumbbell bench press

Action 3: Lying dumbbell fly (2 sets of 15 times, exhaustion set)

The fly movement can mobilize the maximum amount of pectoral muscle fibers to participate, stimulate the pectoralis major muscle fibers to the maximum extent, and better establish the connection between intention and muscle stimulation (the law of consistency between thought and action). You need to do 2 sets of flyes, 15 reps in the first set and do the second set to failure. Lower the dumbbells to the lowest position, fully stretch your chest, and push the dumbbells up to the highest position, fully squeezing your chest. Move slowly and maintain absolute control over the dumbbells.

Action 4: Dips and extensions (3 sets to exhaustion)

What follows is an underrated and forgotten move. The parallel bar dip mainly trains the lower pectoral muscles. You need to do 3 sets of exhaustion. If you can do more than 15 times in each set, you can do appropriate weight training.

Action 5: Push-ups (1 set of 100 times)

Complete 100 push-ups in as few sets as possible. Grage only needs 1 set to complete 100 push-ups. After 100 push-ups, you can really feel your muscles burning!

Pectoralis major exercise method - push-ups

The above content introduces a simple method to exercise the pectoralis major muscles. This is very effective for everyone, and these movements are not difficult to learn. You can take the time to do them. Of course, you need to complete a set of movements. Do not stop in the middle, and pay attention to the control of the time between sets. It is best to limit it to 15-20 seconds. In addition, everyone should pay attention to maintaining a good state.