Pectoralis major exercise method

It is actually not difficult to effectively train the pectoralis major muscles. Many people think that the pectoralis major muscles are difficult to train because they have not mastered the methods and have not persisted effectively. Here we introduce six methods and some techniques for training the pectoralis major muscles. After a period of training, you will find that your pectoralis major muscles are moving closer to your ideal goal. Let’s learn together the six methods that can help me develop my pectoralis major muscles.

Medicine ball push-ups

1. Medicine ball push-ups require a lot of balance and coordination, which is a big challenge.

Place a medicine ball on the floor and get into a close-stretch push-up position with your hands on top of it. The ball should be aimed at the center of your chest. Quickly release the medicine ball and do a push-up, returning to the starting position when your chest touches the medicine ball. This is a complete action.

Wide Grip Bench Press

2. Using a wider grip than the standard shoulder-width grip on the bench press can reduce the involvement of the triceps. The triceps no longer play a leading role in the exercise. The chest muscles need to work harder to unleash more power. Normally, when lying on your back with shoulder width apart, the effects of the triceps and chest muscles are equal.

Rope Climbing

3. You may not think this is a chest exercise, but rope climbing can provide new demands on the pectoral muscles. The chest press can cause tendinitis, so it's very good to mix up your push and pull movements by doing some close-grip pulldowns and then rope climbs. Because the shoulder is already flexed, this is a new way to engage the muscle fibers in the lower pectoralis major.

Adjust your fly form

4. Make sure your shoulder blades are retracted, not protruding. When your shoulders are forward, your pecs are in a shortened position, and when you retract your shoulders, your pecs are in a longer position, allowing for more explosive power and better shape.

Using a curved barbell

5. Use a curved barbell - Compared to a typical barbell bench press, there is more space in the center, which greatly increases the range of motion. The curved bar bench press stimulates more muscles and increases the use of power units. It is recommended not to try too heavy a weight, you can choose a lighter weight but do more reps. This is an extreme range of motion, and if the weight is too heavy, the risk of injury increases greatly.

If your gym doesn't have a curved bar, box push-ups can achieve the same effect. Place your hands on two boxes about four inches high and do a complete push-up with your chest touching the ground.

Total body resistance training (TRX) develops your balance, flexibility, and coordination

Whether you're doing the bench press or push-ups, the TRX will require you to use more balance and coordination to complete the movement. The TRX push-up requires a unique loading method that works the chest in a non-traditional way, and since you start with weights, you can move on to using chains or a weighted vest to give yourself a greater challenge.

A pair of beautiful pectoral muscles is essential for a man, and it is also an important symbol of personal charm. Therefore, our male friends must take time out of their daily lives to go to the gym and exercise their bodies. Through exercise, you will find that not only your personal image has been improved, but your physical fitness has also been improved through training, and the usual back pain problem has disappeared.