In fitness movements, the training parts of each movement are different, and the training effect of each movement is also different. However, many people don’t know how to train pectoralis major, so how to train pectoralis major , you can use methods such as decline push-ups, medicine ball push-ups, alternating floor bench presses, etc. So, what is the most effective way to train the pectoralis major muscles? Let’s find out together!
Incline push-ups
1. Lie face down on the floor with your feet on a flat bench or a stable platform. Keep your body straight, tighten your abdomen, straighten your arms to support the ground, and keep your hands shoulder-width apart. This is the starting position of the movement.
2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until your chest is close to the ground.
3. Then quickly straighten your arms, support your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
4. The above is a complete action, repeat the action to the recommended number of times.
Medicine ball push-ups
1. Lie face down on the floor, keep your body straight and tighten your abdomen. With your hands shoulder-width apart, place one hand on the medicine ball and the other on the floor. Stand on your toes with your legs hip-width apart to support your balance. This is the starting position of the movement.
2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until your chest is close to the ground.
3. Then quickly straighten your arms, support your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
Alternate floor bench press
1. Lie on the floor, holding a kettlebell in each hand on either side of your shoulders.
2. Hold the kettlebell firmly, palms forward.
3. Stretch your arms and lift the kettlebell to your chestabove the head. Then lower the kettlebell on one side next to your chest, remembering to adjust the direction of your wrist so that you can grip the handle of the kettlebell.
4. Lift the kettlebell again.
5. Repeat the above action with the other hand, so that both hands alternately press.
Elastic band bench press
1. Pass an elastic band under the bench, close to the side of your head.
2. Lie flat on the bench, lift your chest and draw in your abdomen. Holding one side of the band in each hand, extend your arms straight up and shoulder-width apart. This is the starting position of the movement.
3. Then slowly lower your hands and bend your arms until your chest is stretched to the limit. Inhale as you lower.
4. After stopping for a while at the bottom, use the strength of your chest to quickly lift your arms upward until they are naturally straightened. Exhale while lifting.
5. Pay attention to squeezing the chest when you reach the top, and then lower it again after stopping for a while. Repeat the above actions to the recommended number of times.
Dumbbell fly
1. Sit on a flat bench, hold a dumbbell in each hand, place it on your thighs, palms facing each other. Then lift the dumbbells with your thighs and lie back. Bend your arms and support the dumbbells on either side of your chest, shoulder width apart, palms facing each other. Then push the dumbbells to the top of your chest, bend your arms slightly, palms facing each other, and the two dumbbells touch each other. This is the starting position of the movement.
2. When inhaling, start to slowly open your arms to both sides of your body. As the opening increases, the bend of your elbows slightly increases.
4. After the chest is stretched to the limit, pause for a moment, and then while exhaling, lift the dumbbells back to the starting position.
5. The whole movement is not a simple push up and down, but like a bird flapping its wings. The trajectory of movement is perpendicular to the ground, not perpendicular to the body.
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