How to practice pectoralis major muscles these movements are the most important

The pectoral muscles are a very important part of our body. Especially for men, practicing pectoral muscles can make our body look healthier and add a lot of points. So now more and more men are paying attention to their pectoral muscle exercises. Let’s take a look at how to practice pectoral muscles with more effective results?

1. Bent over dumbbells and birds

At the beginning, our bodies were lying on the bench, and our legs were opened and hung naturally on the ground. We held a dumbbell with each hand, and hung naturally on the ground. When we adjusted our own condition, we both Exert force with your hands, and open your arms straight to both sides, lift them up from both sides of your body until our hands, arms and shoulders are in a straight line. Our movement is like a soaring bird. After two seconds, we relax and move downward and start the same movement again. Complete 15 pieces each time, and persist in completing 2 to 3 groups.

2. Dumbbell bench press

At the beginning, our bodies are lying flat on the bench, and at this time we hold a dumbbell with both hands and put it in front of our chest. At this time, our hands are naturally relaxed and bent without exerting force. After adjusting our breathing state, we exert force on both hands and arms and push the dumbbell upwards. Pay attention to ensuring that the hands are in parallel until our hands and arms are straightened and the dumbbell reaches the highest position. Our hands are retracting downwards. After adjustment, we start the action again.

　　3. Sitting chest pusher pusher:

　　This action requires us to complete with the help of the sitting chest pusher. At the beginning, we sit upright on the sitting chest pusher, and our backs are guaranteed to be straight. At this time, we hold the handle positions on both sides of the chest pusher with both hands. After adjusting our own state, we both The hands, arms and chest muscles work together to push the chest pusher forward, and at this time the arms of both hands are opened, and the chest muscles are also stretched to both sides. You can clearly feel that our chest muscles are stretching, and then retract the movement and start again.

The above is an effective method for training the pectoralis major muscles. These methods are very suitable for us to exercise the pectoralis muscles. Although the movement may be difficult, the exercise effect is very good. It can be carried out for a long time to effectively exercise our chest muscles.

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