Tips for fitness pectoralis major

Many of my friends go to the gym to work out. What are the common knowledge about exercising the pectoralis major? I am usually busy with work and don’t have time to go to a regular gym. When I see my friends’ pectoralis major muscles are so plump, I feel a little envious, but I don’t have time to go to the gym, so I want to exercise my pectoralis major at home. My friend who loves fitness introduced two methods to me. Now let’s take a look at it together.

The pectoralis major can be used for the overall training of the chest muscles: including dumbbells, barbell bench press (flat, incline, decline), machine seated flat press, supine fly, incline fly, machine seated pec press, arm flexion and extension, push-ups, supine curled-arm pull-ups, and chest press with a puller. These exercises are very good ways to train the pectoralis major. It is recommended that in the early stages of training, more training movements such as barbell bench press, arm flexion and extension, and push-ups should be used. It is also recommended that in the early stages of training, comprehensive training should be conducted on all major muscle groups to develop a good habit of comprehensively and evenly developing one's muscle system from the beginning.

It is recommended to get more nutrients from natural foods. After starting fitness training, you can take some extra protein, such as eating protein foods (such as milk or egg white) after training. In the 90 minutes after training, protein demand reaches its peak, and protein supplementation is most effective at this time. If you want to supplement with protein powder, it is recommended to supplement with whey protein powder, which is very easy for the human body to absorb.

Action 1: Low-position push-ups (feet high, head low)

Action process:

Support your body with your hands, arms perpendicular to the ground, legs stretched behind your body, rely on your hands and toes to maintain balance, keep your head, neck, back, hips and legs in a straight line. Bend your elbows out to the sides of your body and lower your body until it is almost close to the floor. Tighten your abs and keep your body in a straight line for one second, then return to the original position.

Key points: Keep your body straight and do not sag or arch your back.

Action 2: Elastic band chest clamp

Action process:

Use a longer elastic band and fix its middle on a tree or iron pillar at chest level. Stand with your back to the pillar, arms raised to the sides, elbows slightly bent, exhale, and actively contract your chest until your arms are stretched out in front of your chest in a crossed position. Inhale and return to the original position. Repeat 15-20 times as a set, and do 5-8 sets.

Key points: The steps can be called lunge or upright, but the requirements are the same: keep your head up, chest out, and eyes looking forward.

Review tips: There are many ways to exercise your chest. There are many variations of push-ups alone, and you can adjust them by changing your posture and arm distance. Of course, it is best to hold two objects of equal weight, such as dumbbells, to do chest push exercises to achieve better fitness results. If you want to develop beautiful muscles, you still cannot do without training with equipment, because only by giving the muscles enough stimulation can the muscles become more saturated.

The above introduction is some common sense methods for building pectoralis major muscles that I recommend to my friends who like fitness. Friends who also want to build pectoralis major muscles like me, come and have a look. These methods are very common and look very simple, but once you try them yourself you will know how difficult they are. If you want to be a muscular man, you must exercise every day. I believe I will soon have enviable pectoral muscles.