What are the exercises for the pectoralis major muscle?

Having perfect and firm pectoral muscles should be the dream of every male compatriot who likes fitness. Even when training in the gym, you can see many men focusing on training their chest muscles. It can be seen that strong chest muscles are also very important for male friends. Today I will introduce to you several training methods for the pectoralis major muscles. Friends who like fitness, let’s study them together!

Barbell flat bench press:

Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle.

Position of feet:

Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will make your stability worse and require you to share some of your strength to control the stability of your core muscles. This way you cannot exert your maximum strength to train your chest muscles.

Key point: Do not lift your hips and waist off the bench.

Incline Dumbbell Press:

Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles.

Decline Dumbbell Press:

Exercise the lower pectoralis major muscles. Make sure to lower the dumbbells or barbell to both sides of the lowest ribs, and not to the middle of the pectoralis major muscle to avoid putting pressure on the shoulder joint.

Cross chest press:

Exercise the lower pectoralis major and middle pectoralis muscles. This movement has a very obvious effect of congestion. Use light weight and multiple reps, keep your elbows slightly bent, lower your head and chest, and try to squeeze your chest muscles at the top of the movement.

Through the content introduced above, I believe that many male friends have a better understanding of the training methods of the pectoralis major muscles. I hope these methods can serve as a reference for friends in need. If you are also worried about exercising your pectoralis major muscles, you might as well try the method introduced above. However, you need to persist for a long time to see the results!