How to train the teres major for the most effective

Different muscles have different exercise methods, so we also need to choose suitable movements in a targeted manner, so that we can achieve good exercise effects. Otherwise, we will not only fail to achieve good exercise effects, but also waste a lot of time and energy, and achieve half the result with twice the effort. So how should we train the teres major muscles to be more effective?

　　Bench press bird

　　This movement was done by lying flat on the bench. At this time, we placed our legs on both sides of the bench to ensure that our bodies can be coordinated and balanced. At this time, we grabbed a dumbbell with our hands on each hand. , At this time, our hands are tightened in front of our chest. The movement begins. We open our hands and slowly straighten our arms and stretch them to both sides of our bodies until our arms are stretched out like a bird. At this time, we slowly withdraw our hands.

　　Bending over the bird

　　This action is done by lying on the bench. At the beginning, our bodies will naturally relax. At this time, we hold the dumbbells in each hand and relax naturally on the ground. Before the movement begins, we take a deep breath. At this time, we will raise our arms, spread our hands upwards, and do the bird movement. Until we stretch our hands upwards and are in a straight line with our shoulders and keep parallel to the ground, then we relax our arms and return to our original position. Each action consists of 15 sets, and 2 to 3 sets can be performed.

Dumbbell kneeling position rowing

This action requires us to kneel on the bench on one knee. At the beginning, we kneel on the bench with one leg, while our other leg is naturally relaxed on the ground to maintain our body balance. At this time, our body is in a relaxed state, and the arm on the same side of the leg standing with one leg held the dumbbell. , At this time, this hand remains naturally relaxed. Next, we exert force on our arm, lift the dumbbells to the position of our chest, and then relax and put them back on our arms. Each movement completes 20 dumbbell rowing into one set, and you can perform 2 to 3 sets.

The above is an introduction to the method of teres major muscle exercise. The teres major muscle is an auxiliary muscle on our back, but it is also very important to our figure, and we need to exercise specifically in daily life.

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