How to train the pectoralis major

The pectoral muscles are a part that many men will develop during exercise, because the presence of the pectoral muscles can make a man's body look more muscular. However, compared with abdominal muscles, the process of training perfect pectoral muscles is very complicated. Moreover, the training methods for chest muscles are very different from other training methods. The following article will explain several chest muscle training methods for fitness enthusiasts.

How to train chest muscles fastest

Many men know that the upper part of the pectoral muscles is difficult to train, and it also determines whether the pectoral muscles can be trained. If you want to develop toned pectoral muscles, the upper chest is essential. Feel it with your hands. Are your chest muscles concentrated in the lower part, with none or very few in the upper part?

Set the angle of the incline board at 30 degrees to achieve a better posture for stimulating the pectoral muscles. If it is greater than 30 degrees, too much weight will be placed on the anterior deltoid.

Preparatory posture: Men need to lie on the incline board when practicing, hold dumbbells in both hands and place them just above their shoulders, place their feet flat on the ground, straighten their backs against the incline board, tighten their abdominal muscles, and straighten their necks.

Movement tips: Follow a triangular motion when lifting, with the dumbbells meeting at the midline of the body above the chest and shoulders. The movements should be smooth and gentle, with special attention paid to squeezing the chest muscles, and the movements should be slow when returning to the starting position.

Number of sets: Use dumbbells of appropriate weight and do 3 to 4 sets, 10 times each. The action rhythm is "3-0-2" seconds. Try not to pause (if you need to pause, only at the top or bottom).

Tips: When men do the dumbbell push-up exercise, they should try to let the dumbbells "float up" gently, as if they are not under their conscious control. This way the pectoral muscles must start working immediately to prevent the dumbbells from falling.

When lifting the dumbbells, rotate your hands inward and turn them so that your palms are facing each other at the highest point. As you fall, rotate your arms outward so that your palms are facing your feet when you reach the lowest point. Avoid lowering the dumbbells too low; it is best to lower them until the dumbbells almost touch the outside of your pectoral muscles.

When lowering the dumbbells, pay attention to controlling the speed, slow and steady is best. But don't stop, increase the density of training, and when you reach the highest point, immediately lower the barbell to keep the movement smooth.

The best way to train your chest muscles at home

4-second push-ups

Place your lower body on your knees or feet, support yourself with your hands, and spread them as wide as possible so that the chest is under pressure. It takes 4 seconds to bend over. Count the time yourself. When your chest muscles are about to touch the ground, stop and then stand up.

The key to this push-up is that the downward movement should be sustained for 4 seconds. Not quickly, but slowly. The purpose is to allow the chest to bear more weight and be more fully stressed. When the chest muscles touch the ground, pause for 2 seconds. You will find that this is much more tiring than ordinary push-ups, but the effect is significant. Do 10 push-ups in 4 seconds.

Kneeling dumbbell press

Kneel on your knees on the mat and hold dumbbells in both hands with your palms facing inward.

Lift the dumbbells with both hands until they are close to your chest. This movement may seem simple, but it can exercise the pectoral muscles, biceps and triceps at the same time. Why choose kneeling dumbbell lifting? A very important point is that it can put force on your abdominal muscles at the same time, which is also effective for abdominal muscle training. Do this 10 times in total.

Dynamic push-ups

This move looks quite interesting and requires the coordination of both feet. Spread your feet apart as you bend over, and bring them together as you stand up.

This type of push-up looks like jumping and is very effective. The leg movements and arm efforts must be coordinated. One press down and one push up of the body is a complete movement. Do it 10 times.