What are the exercises for female pectoralis major?

Nowadays, many thin women feel that their breasts are very small and envy women with big breasts. In fact, having protruding breasts is what women pursue. All women want to have full breasts and a charming figure, so how can women enlarge their breasts in daily life? What foods are good for women to eat to enlarge their breasts? The editor introduces four magic weapons to show off your breasts, so act now.

Four magic weapons for breast enhancement

1. Bench Press

Function: Develop the strength of the lateral wing of the pectoralis major, the middle groove and the lower marginal groove.

Key points: Lie on your back on a bench, with your torso forming a "bridge shape" from shoulders to hips, with only your shoulders, back and hips touching the bench. Hold the barbell in your hands and place it on the third rib (about one centimeter above the nipple of the chest) and push it upwards until your arms are straight.

Note: When doing bench press, keep your arms straight and your chest muscles tense.

Breathing method: Inhale through your nose when pushing up, and exhale through your mouth when returning to the original position.

2. Incline Bench Press

Function: Exercise the upper part of the pectoralis major and the upper end of the outer wing.

Key points: Lie on your back on an incline board with an angle of 25-35 degrees, hold the barbell with both hands, use the contraction force of the pectoralis major to push up until both arms are straight, and then slowly return to the original position.

Breathing method: Inhale through your nose when pushing up, and exhale through your mouth when returning to the original position.

Note: Changing the angle of the incline board will also change the effect of chest exercises. Another example is pushing the horizontal bar up close to the nipple area, which is better for training the inner and outer sides of the pectoralis major. If the horizontal bar is close to the neck, it will have the best training effect on the upper and inner parts of the pectoralis major.

3. Decline Bench Press

Function: Exercise the lower part of the lateral wing and lower edge groove of the pectoralis major.

Key points: Lie on your back on an incline board with an angle of 20-30 degrees, use the contraction force of the pectoralis major muscles to push up until both arms are straight, and then slowly return to the original position.

Breathing method: Inhale through your nose when pushing up, and exhale through your mouth when returning to the original position.

Note: The toes should be hooked and the inclined board should be safe and firm, and the triceps should not be actively exerted when pushing up. The above three bench press methods can be replaced by kettlebells or dumbbells, and the effects are the same.

4. Dumbbell Bench Press

Function: Exercise the lower part of the lateral wing and lower edge groove of the pectoralis major.

Key points: Lie flat on a bench, hold the dumbbells with your palms facing each other and your arms straight. When lowering your palms, gradually move them forward to both sides of your shoulders. Use the contraction force of the pectoralis major muscles to push up until your arms are straight, then slowly return to normal.

Breathing method: Inhale through your nose when pushing up, and exhale through your mouth when returning to the original position.

Note: When lowering, the palms gradually move forward to the sides of the shoulders. At this time, the arms should hang naturally, with the hands and elbows perpendicular to the ground. Do not actively use the triceps when pushing up.

Scientific diet method for breast enhancement

1. Nuts, seeds, and nuts

Soybeans and peanuts contain a lot of lecithin, almonds, walnuts and sesame seeds are rich in protein. They are all foods that have good breast enhancement effects.

2. Papaya

Papaya's breast enhancement effect is the most prominent among all foods! The papain it contains has a good effect in promoting breast development, and the vitamin E contained in papaya is also of great significance for breast enhancement and breast health care! However, papaya contains papain, and excessive consumption can cause abdominal pain!

3. Meat

Beef, lean meat, etc. are high in protein and can help chest muscle growth. Pig's feet and chicken's feet are rich in gelatin, which can promote the fullness of breast tissue.

6. Soybeans

Finally, I have to mention that apples have excellent health functions. At the same time, its beauty effects also make us very happy. Eating apples can help us excrete toxins in the intestines. In addition, if you maintain the habit of eating apples every day, you can make your skin rosy and shiny. Soybeans and black beans are both well-known breast enhancement and breast beauty foods. They are rich in protein and other substances and can be eaten frequently.