How to train the pectoralis minor muscle? There are some training movements. At the same time, training the pectoralis minor muscle is also particular, such as standard training movements. However, many people don’t know what the pectoralis minor training movements are. I believe some people still know what movements there are. of. So, what are the simple and effective pectoralis minor muscle training exercises? Let’s take a look at the training moves below.
1. Incline dumbbell raise
The upper body of the body lies on the back of the adjustable seat, the entire back is close to the backrest, and the head rests lightly on the back of the chair. Hold the dumbbells with both hands, look forward, bend the elbow joint to 90 degrees, and then use your upper arms to push the elbow joint straight. During the entire movement, you need to fully open the chest, focus on the movement, and give the chest enough stimulation.
2. Double-bar arm flexion and extension
Hold the support bar with both hands, raise the body to the height of the arms, look forward, always keep the elbow joints facing the back, lean the upper body forward, retract the chin, do not raise the chest, make the lower part of the pectoralis major muscle perpendicular to the ground, and lower Lower your body to the lowest point as possible, then pause briefly and return to the starting position.
3. Chest clip with tensioner
Stand with your feet front and back or shoulder-width apart, your body under the tensioner, raise your arms to the sides, bend your elbows powerfully, hold the handles of the tensioner with your palms down, and buckle your wrists slightly inward to engage the pectoralis major muscles. Get a full stretch. Contract the pectoralis major muscle, and pull the handle up and down to the front of the lower abdomen, so that the pectoralis major muscle pauses slightly during the "peak contraction", and then slowly returns to the starting position with the tension of the pectoralis major muscle. Remember, the force point of the movement is the pectoralis major muscle, not the arms. The elbows must be kept bent throughout the process, and the torso must hold the chest and abdomen.
4. Barbell bench press
Lie flat on the machine with your feet 45 degrees apart and flat on the ground to support your body strongly. Use a wide grip to fully stretch and contract the pectoralis major muscles. During the process, the chest and trunk rise upward to form a bridge shape, and the shoulders sink. When the barbell is pushed up to the armsWhen straightening, the pectoralis major must be in a "peak contraction" state and pause slightly. Do not lift your hips and lower back off the bench during the procedure.
5. Front lift barbell plate
Stand upright, hold a barbell of appropriate weight with both hands, place it on your chest, spread your fingers, look forward, straighten your arms forward, pause for a moment, and then return to the starting position. Be careful not to shift the center of gravity of the body forward or backward. swing.
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