There are some methods on how to exercise the chest. Of course, there are difficult and easy exercises, and there are many benefits of the exercise methods. However, many people don’t know how to exercise the pectoralis major muscle. That’s why the chest is big. I believe someone still knows how to exercise muscles. So, what are the methods to exercise the pectoralis major muscles? 5 ways to teach you how to exercise. Let’s take a look below.
1. Standing Rope Fly
Standing Rope Fly is actually a sport Many people will have a misunderstanding, so the essentials of this exercise must be clearly understood. First of all, when we do this exercise, the biggest taboo is that the shoulders need to be retracted and do not focus on other parts. , the chest muscles are what we should pay attention to. In addition, this action often puts force on the front deltoid muscles, so we must avoid it and focus on the chest muscles. The key to the action is to stand up straight first, then adjust the weight of the equipment to a force that you can accept and control, and then imagine touching your elbows together at the top of the action. Don't let your shoulders push forward, and try to ensure Do not bend your elbows.
2. Parallel bar arm flexion and extension
Parallel bar arm flexion and extension is actually an action that is easily forgotten by everyone. Many people think that this action has little effect, but for the pectoralis major muscles For exercise, 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.
3. Push-ups
Push-ups are a very versatile form of exercise. They can help us exercise many parts and are also very effective in exercising the chest muscles. Likewise , it is also one of the effective ways to exercise abdominal muscles. Push-ups must be done at least 100 times to become a group of most people. After doing a group, you can feel the muscles burning obviously. At this time, we have already begun to exercise our chest muscles. If a greater amount of exercise is needed, everyone You can add some appropriately, but remember not to put too much pressure on the muscles.
4. Wide-grip pull-ups
Completing the wide-grip pull-ups is a very effective exercise for us when we exercise.the movements of their chest muscles. We start by holding the bar with both hands, arms slightly wider than our shoulders. When we are ready, we use our arm strength to lift our body up off the ground. Remember, the next step is to use our chest strength to lift our body upward until our head can exceed the horizontal bar. Indicate that the action is completed, then relax and withdraw the action. A group of 15 should be completed at a time.
5. Dumbbell decline bench press
This exercise mainly exercises the lower part of the chest. When doing this exercise, the reason why we use The decline board is because this can make our exercise more concentrated and will not cause the front of the shoulders to participate in the force exertion. Then let’s talk about the essentials of the movement. First of all, when doing this movement, the chest muscles control the entire movement. 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.