What are the pectoralis major training methods?

A plump chest is very important for female friends. Similarly, strong pectoral muscles are also very important for male friends. Because whether a man's body looks manly enough, a strong pectoral muscle is very necessary. However, it is not so easy to train a perfect pectoral muscle. So what method can be used to train a beautiful pectoral muscle? Here we will introduce to you several effective methods to train pectoral muscles.

1. The upper chest is not developed enough, and there is a significant gap between the middle and lower chest

1. Incline bar, dumbbell bench press. Why do some people not see any obvious results after practicing for a long time? It means that the movements need to be improved.

First. Pay attention to the key points of the movements. Get out of the habit of doing bridge presses. Otherwise it will become similar to a flat bench press. The exercise area is free to the middle. Lower chest.

second. If the full range of motion is not effective, consider doing a half range of motion, focusing on the upper chest and increasing the weight appropriately. Ask your companions for protection or assistance.

third. If the barbell does not work well, you can use dumbbells as the main method. Here is a little trick: when lowering the dumbbells, instead of walking in a straight line, you can slightly curl your wrists to make the path slightly C-shaped. This will create a component in the tangent direction and add it to the cross-section of the upper chest. The key point is that attention must be focused on the upper chest cross section. And imagine the tendons bulging. Good blood flow to enhance the training effect.

2. Upright bar dumbbell press, without a belt, with a load of 6-8 times per set. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "cover" the exposed clavicle.

3. Bench press. There are certain differences in body structure and flexibility, so doing incline bench press does not have a good effect. Then try flat bench press. When developing pectoral muscles and placing the barbell below, place the barbell on the neck and focus your attention on the upper chest. Or you can put a wooden block on the bed at an angle of 10 degrees to help you straighten your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

2. Improvement of the unclear middle seam of the pectoral muscles

The middle seam of the chest muscles of professional masters is like a line, which is narrow and deep. In order to make the chest seam deeper, the muscles near the chest groove must be stood up. The key is to fully squeeze the chest muscles so that the chest muscles on both sides are fully close to each other and bulge in each movement.

1. Straight-arm chest press. Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold your arms for 1-2 seconds, reaching peak contraction. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up".

2. Cross the puller, stand under the puller, squeeze your chest with both hands, then cross your arms and separate them without touching. Do one set with the left arm on top, then another set with the right arm on top, alternating the arms up and down, and do about 12 times.

3. Narrow grip bench press. It is possible to use a larger load for exercise, but the range is limited, and it has both advantages and disadvantages. It needs to be combined with other methods to achieve good results.

Although dumbbell flyes are also effective in training the chest gap, once the arms pass the body balance, the tension on the chest muscles will become smaller, so chest gap training should mainly use equipment with pulleys.

3. Ways to increase chest muscle thickness

To increase the thickness of the chest muscles, pay attention to the following points

First, don't always train with the weights you are accustomed to. Once a set of movements exceeds 10-12 times, you should consider increasing the load. The human body's regulatory mechanism is very special. If a load makes it uncomfortable, it will regulate the nervous system to store more energy so that it can be resolved relatively easily next time. Repeating this cycle will allow the muscles to continue to grow thicker and bigger.

The second is to increase the range of motion as much as possible. The range of motion plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the stretching and contraction of the muscle fibers, and the greater the stimulation. The effect is naturally much better than movements with limited range.

The third is to do more upper body exercises with heavy weights. Such as deadlift, standing press, etc. These movements not only improve the overall circumference of the upper body, but also have a good effect on thickening the chest muscles.

Two main exercises to thicken chest muscles

1. Barbell flat bench press: In addition to the regular 8-12 exercises, heavy weight training days should be arranged regularly, using heavy weights or even overload to break the body's adaptability. The movement is generally performed 4-6 times, and the maximum weight is performed 1-3 times. The total number of groups is 8-10.

Do 2-3 sets of extreme sets, with a rest period of 1.5 to 2 minutes between sets

Do 2-3 sets of extreme exercises, with rest periods of 1.5 to 2 minutes between sets. Then arrange one or two other actions. For example, do the incline bench press or fly for 12-15 times, and then do 1-2 sets of high reps (15-20 times) at the end. This can take into account the deep muscle fibers and make the muscles highly congested, which complements the heavy weight training to form a good effect.

2. Dumbbell flat bench press: In addition to the normal rising and lowering positions, you can also deliberately place the dumbbells close to the waist to increase the chest cavity and stimulate the lower chest. Start with a lighter weight to get a feel for it, adapt, and increase the weight accordingly once you get used to it. The lower limit is to do about eight times with all your strength.

4. Block Shape

In addition to the reasons mentioned above, such as the upper chest, middle seam and thickness, there are several other obvious reasons for the unsatisfactory chest muscle shape. The chest muscles are not wide enough, especially the lower and outer edges are narrow, the lower chest is too droopy or not developed enough; the overall contour is not clear enough under normal circumstances.

To improve the width of the chest muscles, you should use a wide grip when doing the barbell bench press. You may not be used to it at first, but you will quickly adapt. The wider the grip, the stronger the stimulation to the outer edge of the chest muscles, which can fully open and stretch the chest muscles.

The smaller lower outer edge can adjust the position of the bar so that it is close to the lower chest. When doing dumbbell bench press, you can deliberately make the rising and falling positions lower. This is the case for supine flyes whether using dumbbells or pullers. In addition, overhead push-ups can also help improve the smaller lower and outer edges of the pectoral muscles; the hands should be supported on the lower sides of the body, and a certain amount of weight can be added to the back.

If the lower chest sags too much, unless it is due to obesity, it is mainly caused by doing too much decline bench press. The advantage of the decline bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest will sag too much when standing normally. Therefore, this action should not be overused.

The above are several methods of chest muscle training. As long as we persist in training and can follow the movements, we can develop very satisfactory chest muscles. Strong chest muscles can make male friends' body more perfect and better show personal charm. I hope that everyone can develop chest muscles that satisfy themselves through the above training. Come on!