How to quickly train your pectoralis major

When losing weight, many people don’t know what method to choose. There are many ways to lose weight, and you can choose according to your own preferences. When exercising, there is only one method. Exercise is the best choice. It is very helpful for all aspects of physical exercise. Therefore, when exercising and losing weight, the method selection is different. How to quickly exercise the pectoralis major muscle?

Many men hope to have pectoralis major muscles. So how to quickly exercise the pectoralis major muscles? There are some good ways. When choosing these methods, you must persist in doing them for a long time so that you can improve your physical condition.

How to quickly build pectoralis major muscles:

1. Barbell Bench Press

The main method to develop the pectoralis major is the barbell bench press, and other training methods are auxiliary. Because the volume of muscle trained is directly proportional to the weight lifted. The weight of the bench press barbell is relatively much larger than that of the dumbbells. It is very difficult to do bench presses or flyes with heavy dumbbells.

Under normal circumstances, if the weight of the bench press reaches 60 kg and 8 to 10 times are done in each set, the chest circumference can be trained to 95 cm. If you use 100 kg for training, your chest circumference will exceed 100 cm and reach 120 cm.

2. How to practice bench press and barbell lifting

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.

The bar diameter of the bench press barbell should be slightly thicker, with an outer diameter of 35-40 mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate pushing the arm up.

The distance from the grip to the bell plate should be short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the pectoral muscles and the generation of force couple can be reduced.

The lever must be raised and lowered in the area of ​​the chest muscles being trained (from the diaphragm down to the clavicle up). The chest should be trained from bottom to top and from wide to narrow, that is, first train the lower chest (lying on the side), then train the middle chest (lying flat), and finally train the upper chest (lying on the side). First, use a wide grip, then a medium grip, and finally a narrow grip. Using a wide grip bar will train the width of your chest muscles, while using a narrow grip bar will train the height (thickness) of your chest muscles.

As for the bench press, a short bench is used for the incline bench press (20-30 degrees) and the flat bench press. When pressing, only the upper back touches the bench surface, which can make the chest stand up and increase the unit pressure.

Using a seated curved bench (30-45 degrees) for the incline bench press can lift the upper chest and make it horizontal, allowing the barbell to act vertically on the upper chest muscles.

Through the above introduction, we have a good understanding of how to quickly exercise the pectoralis major muscles. Therefore, when doing this kind of exercise, following the above methods is the best choice. Moreover, these methods will not cause any harm to your own health, so you can rest assured when choosing them.