What is the quick way to train the pectoralis major muscles?

It is every man's dream to have sexy chest muscles. Some male friends look very thin, which makes people feel insecure, and some people don't have any muscles because they don't have time to go to the gym. Male friends have no muscles and look out of shape. The editor has collected several effective and fast ways to train chest muscles. Bodybuilding is a sport that can only be won through persistence.

Steps/Methods

>01Dip and Extension:

As a warm-up for the chest, focus on building the lower chest.

Action points:

Keep your elbows tucked together, your upper body leaning forward, your chin tucked in, and your chest slightly hunched. Maintain this position both at the beginning and at the end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

>02 Barbell flat bench press:

Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. Slightly narrower than the shoulders to train the middle pectoralis major, shoulder-width to train the entire pectoralis, slightly wider than the shoulders to train the outer pectoralis, and wider to focus on the rear deltoid

>03Feet Position:

Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will make your stability worse and require you to share some of your strength to control the stability of your core muscles. This way you cannot exert your maximum strength to train your chest muscles.

Key point: Do not lift your hips and waist off the bench.

>04 Incline Dumbbell Press:

Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles.

The above article introduces how to quickly exercise the pectoralis major muscles. Now everyone understands that as long as you exercise persistently, you can get a good figure. When doing the above exercises, you must be careful not to strain your muscles. When you first start exercising, don’t do it too early or for too long. It’s best to do some simpler exercises to avoid strain.