There are some training methods on how to train the chest. Of course, these training methods have many benefits, but most people don’t know how to train the pectoralis major. So there are still some people who know how to train the pectoralis major. So, what are the training methods for pectoralis major muscles? These tips teach you how to train. Let’s take a look below!
Push-ups
Push-ups are the most basic movement for us to exercise the pectoralis major muscles. First, we use our hands and toes to support our body to maintain balance on the ground. At this time, our arms are straight. Next, we bend our elbows downward to keep our body parallel to the ground, and then lift our arms slightly upward. The body can move upward, and then repeat the downward movement. Keep doing this supine movement for 30 times in one group, and you can perform 5 groups every day.
Parallel Bar Dips and Extensions
Parallel Bar Dips and Extensions is actually an action that is easily forgotten by everyone. Many people think that this action has little effect. However, it exercises the pectoralis major muscles. In fact, it is a very helpful action. This action is actually the most effective exercise for the pectoralis major muscles, and it is more targeted at the lower part of our pectoral muscles, so it is very suitable for people who want to exercise the lower part of the pectoral muscles. This exercise also requires everyone to do it until failure, which is basically 15 times each time. Doing about three sets for one group can be closer to failure.
Pull-ups
At the beginning, we grasp the horizontal bar with our hands shoulder-width apart. At this time, we use our chest muscles to exert force so that our bodies can be lifted upward until we The movement is in place until your chin can exceed the horizontal bar. Then relax your body downward and let your arms hang straight on the horizontal bar. Then exert your strength again, complete the movement upwards, and do pull-ups 20 times in one group. You can perform 2 to 3 groups every day.
Dumbbell decline bench press
This exercise mainly exercises the lower part of the chest, and when doing this exercise, the reason why we use decline Board, because this can make our exercise more concentrated, and will not cause the front of the shoulder to be involved in exerting force. Then let's talk about the essentials of the action. First of all, when doing this action, the chest muscles will control the force throughout the entire process. At the top, we must also let our chest be squeezed, and only after sufficient contraction can it mean that the chest has been exercised. Even if you don't have dumbbells, you can also use a barbell, but the barbell is not as flexible as a dumbbell.
Supine bench press
Supine bench press is generally done with the help of barbells or dumbbells. First, we lie flat on the bench and let our feet relax naturally on both sides of the bench. , at this time, the arms hold the barbell or dumbbells and place them in front of our chest. After adjusting your breathing, we push our arms upward until our arms can remain straight. Until the arms are straightened, we relax the arms downwards and restart the action to complete 15 sets at a time.
Supine dumbbell fly
Supine dumbbell fly is done with the help of dumbbells. At first, we lie flat on the bench, hold the dumbbells in both hands and place them on our chests, and adjust our breathing After that, we open our arms to both sides to do flyes. Like a bird flying high, stretch your arms as straight as possible. The wider the opening, the better. You can complete 20 reps in one set, and you can do three sets.