How to exercise the lower pectoralis major?

Many male friends usually like to exercise, especially in summer when exercise can enhance the physical fitness, and especially some boys who look thin and not so tall, everyone wants to make themselves look stronger through fitness and exercise, and training chest muscles is also a very important thing, so how to do it!

Push up with your knees. Focus on the base of the pectoralis major. Key points of the movement: With your knees on the mat, put your feet together and lift your calves off the ground at a 45-degree angle, and support your body with your hands at upper arm length. Support yourself with both hands when rising, and keep your upper arms parallel to the horizontal when sinking.

Press up on a bench with your knees. Focus on the upper part of the pectoralis major. Action essentials: Cross your legs and place your knees on the bench, with your hands spread out on the ground at an equal distance from your upper arms. When pushing up, support yourself with your hands so that your upper arms are parallel to the horizontal, and when lowering, keep your chin close to the ground.

Knee push-up - hands chest-width apart. Focus on the inner side of the pectoralis major. Key points of the movement: With your knees on the mat, put your feet together and lift your calves off the ground at a 45-degree angle, and support your chest with your arms on the ground. When rising, support yourself with both hands, and when sinking, your upper arms should be close to your lower arms at 15 degrees.

Support the ground with your hands shoulder-width apart to work the upper and lower pectoral muscles and deltoid muscles at the same time. Wider than shoulder width is mainly for training deltoid muscles. Slightly narrower than the shoulders, it mainly trains the pectoralis major muscles. When you lean forward, that is, when you bend down, the position of your hands below your shoulders mainly involves the subthoracic muscles.

Do three sets of each exercise, 12 in each set, one every 2 seconds, and rest for 30 seconds between sets. Breathing method: Inhale when your arms sink, and exhale when they lift. If you feel any discomfort during exercise, you should stop.

All of the above exercise methods can help us train perfect pectoral muscles, but we must persist. Only persistence can achieve certain results. However, if your movements are not standard, it is very likely that your pectoral muscles will not be very beautiful or developed. If you want to have perfect pectoral muscles, you can consult a fitness coach.