How to develop square pectoral muscles?

Maybe many of us don’t know much about the training methods for square pectoral muscles. Square pectoral muscles are a goal pursued by many of our male friends. We can use some pull-up methods to exercise. We must proceed step by step and persist every day to help us achieve a good exercise effect. Let’s briefly describe how to train square pectoral muscles.

In order to better stimulate the upper chest seam, you can change the way you hold the handle: stretch your arms out to the side with your fists facing forward, and use your wrists or forearms (depending on the length of your arms) to press against the baffle to squeeze your chest. Since the arms can be crossed, the range of motion is also large. The characteristic of this movement is to fully squeeze the upper chest to make the pectoral muscles on both sides "stand up", which is of course the result we want very much. Do 3 to 5 sets, 8 to 15 times each set.

3. Standing Cross Puller Fly

Stand in the center of the tensioner frame, adjust the length of the cable, and hold the horseshoe stool to do chest squeeze exercises.

The correct way to do it is to lean forward slightly, pay attention to controlling the movement when opening, squeeze the chest muscles as hard as you can when closing, and pause slightly to perform peak contraction. In order to lift heavier weights, some people lean forward so much that the chest squeeze movement becomes a prone fly, and the movement that stimulates the chest seam becomes a training for the posterior deltoid muscles. The point of this movement is to stretch the chest muscles as fully as possible and squeeze them as much as possible. The weight used is secondary.

Although it is generally required that the hands touch each other and then separate, in fact, it is better to cross them.

There are two ways to choose from for crossing. One is to have the left hand on top once and the right hand on top the next time, so that the positions of the left and right hands change equally within a set. The other is that one group is always with the left hand on top, and the next group is always with the right hand on top. Since the crossing movement has a much larger amplitude than touching each other with both hands, it has a better squeezing effect on the chest seam and provides greater stimulation.

The above methods on how to train square pectoral muscles are very good methods summarized by some experts and scholars. At the same time, we should choose the most suitable method according to our own physical fitness to help us achieve the best exercise effect. Try to eat more low-calorie foods in daily life.