How to effectively exercise the pectoralis major muscles?

Men with a sexy body will be more popular with women and it will give people a sense of security. Every man with a muscular body should have muscular texture from all angles, clear stripes, pectoral muscles, a strong three-dimensional sense, deltoids and latissimus dorsi. To achieve the above standards, you must carry out systematic and persistent exercise. Only long-term persistence will produce results. The exercises for the pectoralis major are:

Get into the ready position with your arms bent and extended on both bars, then lower your arms down. In order to stretch the pectoralis major to the maximum extent, the triceps should be completely relaxed and the elbows should be fully bent. Stretch your arms out and bring them inwards, tensing your pectoralis major muscles, and then return your body to its original position. This movement is mainly to develop the lower part of the pectoralis major.

Incline bench press Lie on your back on an incline bench, hold the bar with a straight grip, and place the horizontal bar at the sterno-lock connection. Extend your arms forward until your arms are fully extended.

The grip distance between the two hands should be such that during the forward extension, when the double split is extended until the upper arms are parallel to the ground, the angle between the forearm and the upper arm is 90 degrees. , to ensure that in the process of extending the arms, the elbow joint always moves upward along the inner side of the vertical plane formed by the horizontal bar. This exercise mainly strengthens the upper part of the pectoralis major.

Lying Fly Lie on your back on a bench with dumbbells in your hands at your chest. Expand your arms and do chest expansion movements. Then bring your arms and hands inward to restore them to their original position. This exercise requires that the elbow joint be kept slightly bent at all times during the chest expansion movement to prevent elbow trauma accidents. Secondly, try to sink your elbows as much as possible to stretch the outer part of the pectoralis major. At the same time, when doing the movement of adducting your arms, you should concentrate and tighten your pectoralis major. This exercise mainly strengthens the inner part of the pectoralis major.

Lie on your back with the barbell resting on the sternal handle and reach your arms out until your arms are fully extended. The bench press is the same as the "incline bench press". The main function of this exercise is to comprehensively strengthen the pectoralis major muscles.

Through the introduction in the above article, you must have understood the methods of chest muscle training. There are many ways to train chest muscles. Having a healthy body is the most important thing. Chest muscle training should be done slowly, and you must persist for more than three months to see the effect. When exercising your chest muscles, you must do it within your ability. Choosing a method that suits your body is the most important thing.