How to strengthen the pectoralis major muscles

There are many ways to exercise the pectoralis major muscles, and many people often choose the way they like to exercise. For male friends, training the pectoralis major muscles can directly improve masculinity and make them look more shapely when wearing clothes. While exercising the pectoralis major muscles, it is also helpful for the health of some organs of the body. When exercising the pectoralis major muscles, the back muscles will also get some exercise, which can relieve the muscle soreness caused by frequent sitting in the office. Let us learn about the fitness methods of the pectoralis major muscles below.

Chest muscle training method: flat bench press: the exercise area is the sternocostal part of the pectoralis major muscle. It can also reduce excess fat accumulated in the breast and enhance its elasticity.

Incline bench press: The exercise area is the clavicle area of ​​the pectoralis major and the deep pectoralis minor, and it helps to expand lung capacity. Lie on your back on a bench or board that is angled at 45-60 degrees. Bend your elbows and hold the dumbbells on both breasts, spread your upper arms naturally, tighten your waist and back muscles, and lift your chest up. Inhale and contract your chest muscles, extend your arms, and raise the dumbbells until your arms are fully extended. After a short pause, exhale and lower the dumbbells back to their original position. Do this movement continuously, keeping your chest lifted at all times.

Supine arm pull-up, exercise parts: latissimus dorsi, deltoid muscle and shoulder joint. Lie on your back on a bench, hold dumbbells with straight arms at the sides of your legs, tighten your back and waist muscles, straighten your chest, inhale and hold your breath, slowly raise your arms along a semicircular arc and then lower them until they are in a straight line with your body position. Exhale slightly, and while inhaling, return your arms to the original arc, exhale, and continue this movement.

Supine chest expansion: The exercise area is basically the same as the bench press, but it is better for fully stretching the pectoralis major and expanding the chest cavity. You can lie on your back or in a reclining position. The position is similar to the bench press. Hold the dumbbells with your fists facing each other and stretch them upwards. Take a deep breath, hold your breath and slowly stretch your arms downward and to the sides to about 120 degrees to fully expand your chest. Then contract your brain muscles and return to the ready position. Do this action continuously.

Push-ups: Exercises many parts of the body, mainly the pectoralis major, upper arms and forearm muscles. Place your hands shoulder-width apart, lie prone, with your hands slightly behind the vertical line of your shoulders, straighten your legs, support your body with your toes, raise your head, tighten your waist, and tighten your abdomen. Exhale, bend your arms and lower your body. Note that your shoulders should be in front of your palms, your abdomen should always be tightened, and your chest should not be retracted. Do this action continuously. When you start doing this exercise, since your chest muscles and arms are relatively weak, you can first practice by supporting your hands on an object at a certain height, and then practice on the ground.

To increase the difficulty, you can also raise your feet or tie the dumbbells with a strap and hang them on your back to practice.

Training the chest muscles is a gradual process. The key is to persevere. Only after exerting a certain amount of physical effort can you get good results. If you feel that the effect is not obvious, you should carefully check whether your movements are correct. Focus on the exercise area, try to tighten the muscles when they contract, and try to relax them when they relax. The movements should be rhythmic, steady and slow, and the breathing should be natural, inhale when exerting force and exhale when relaxing. When you start training, you should do it from easy to difficult according to your physical health condition. First, do supine exercises, and then do incline exercises after your physical fitness has improved.

When we choose dumbbells, we must first decide based on our personal physical strength. In the initial stage, we should choose lighter weights, and then slowly increase the weight. You should not overtrain in order to quickly reach your goal, and you should not train every day. It is best to take 1-2 days off in between to give your muscles some buffer time so that you can achieve better results the next time you exercise.