How do newbies exercise pectoralis major muscles these movements are very important

The pectoral muscles are a muscle group, which also includes many parts, so when we exercise, we must choose suitable movements according to different exercise parts. The pectoralis major muscle is a very important muscle in our pectoral muscles. It is best to exercise targetedly during exercise and fitness. So how to exercise pectoralis major muscles?

1. Wide-distance pull-ups

The pull-up movements are very good. We can do them during exercise and fitness, especially the most obvious effect of our pectoralis major muscles. At the beginning, we grabbed the bar with both hands, and the distance between our hands was wider than that of our shoulders. At this time, our feet were off the ground, and our bodies were natural and relaxed, with only the arms exerting force. When our bodies were upward, our pectoral muscles were also tightened, so there was also a very obvious exercise effect. Then relax and start exercise again.

2. Rope pulling action

　　The rope was at the front of our body at the beginning. At this time, we used both hands to grasp the ring position on both sides of the rope, and used both hands and chest to simultaneously. The force can pull the rope down to both sides, and the greater the opening, the better. At this time, our pectoral muscles are also stretched to both ends and the muscles are tight, so the exercise effect is still very good. Until we feel the limit of our body, we relax upwards and start over, and we can complete 15 sets at a time.

3. Wide-distance pushups

This action is the increased difficulty version of standard pushups. In fact, the nature of the action is the same, but because our hands are opened relatively large, we need to do so when exercising Need more strength, and when our body approaches the ground, our chests can get better stretching and exercise effects. Each movement is completed in 3 sets, with 20-30 pieces per group.

The above is about how to exercise the pectoralis major muscles. The movements are not very difficult, and they are also safe and effective, with no safety risks. In this way, we can choose to perform them in the gym or at home in daily life.

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