How to exercise the pectoralis major muscle?

With the continuous development of society, people are facing increasing pressure. This makes many people not pay much attention to their physical health, and some men usually do not pay attention to their muscles. Many men don't look manly at all, and they look so soft. Because of this, many men want to train their bodies better. So, how to train the pectoralis major muscles?

Parallel Bar Dips

A. Key training areas: Mainly the lower part of the pectoralis major, followed by the triceps and deltoids.

B. Starting position: The distance between the two bars should be wider than the shoulders. Hold the bars with both hands with straight arms, straighten your chest, and tighten your abdomen. Straighten your legs, close together, and relax them in a drooping position.

C. Movement process: Exhale, bend your elbows and arms, and lower your body until your arms are bent and lowered to the lowest position. Your head should be led forward and your elbows abducted to fully stretch the pectoralis major muscles. Then inhale, and use the sudden contraction of the pectoralis major to support the arms, so that the body rises until the arms are fully extended; when the upper arms exceed the horizontal position of the bar, the hips retract slightly and the torso is in a "head down and chest hunched" posture. When the arms are straight, the pectoralis major muscles are completely tightened. Repeat the exercise.

D. Training points: Perform the movements slowly, and do not use the swing of your body to help you complete the movements; when pushing up, do it quickly, keep your chest up, head up, abdomen in, and do not shrug your shoulders; to increase the intensity of the training, you can practice with weights around your waist.

Incline Barbell Bench Press

A. Key areas to train: upper pectoralis major, followed by anterior deltoid and triceps.

B. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees.

C. Action process: The distance between the two hands is slightly wider than the shoulders, and the arms are straight to support the barbell above the shoulders. Inhale as you lower it to the top of your chest (close to your collarbone). As soon as the bar touches your chest, do the push-up movement, exhaling while pushing up.

D. Training points: Generally, a wider grip is used, and the horizontal bar is lowered to the clavicle. This method allows the chest muscles to be more powerful.

Regarding how to exercise the pectoralis major muscles, many men may not know how to exercise at the beginning. According to everyone’s doubts, I have introduced it very clearly in the above text. In terms of physical fitness, it is recommended that some men use some fitness equipment to achieve better results, and the diet also needs to be arranged reasonably.