Pectoral muscle exercise method: 3 movements to shape the perfect pectoral muscle

Pectoral muscle exercise method: 3 movements to shape perfect pectoral muscles

In urban life, fitness seems to have become a part of men's life. On the one hand, it is for physical health, on the other hand, it is to have a good figure to increase confidence for yourself. More importantly, fitness can relieve the tense life state, let you withdraw from work and relax your whole body.

The chest is the most prominent part of the body shape contour. For men, the well-defined and strong chest is a display of firmness, strength, and confidence, which can fully reflect the masculine beauty of men. If you want to make the pectoral muscles fuller, you should stimulate the pectoral muscles from different angles (such as: upper, middle, lower, inner and outer sides of the pectoral muscles) twice a week. The following are 3 main exercises of pectoral muscles Action, each action completes 3 to 4 sets, 15-20 times in each set.

Action 1: Push the barbell (pestrual muscle)

Starting position: lie on the back on a flat bench, your feet fall apart on the ground, tighten the abdomen to keep the body stable, the shoulder blades retract, and hold the barbell with both hands. (Figure 1) Detailed explanation of the action: The shoulder joint is horizontally abducted, the hands are vertically on the ground, slowly drop the barbell, the barbell falls one cm above the nipple, and the drops to the elbow joint at 90 degrees and slowly push up, push up to the elbow joint not completely straight, so that the muscles remain tense. (Figure 2)

Note: Do not use explosive force when pushing up, and also control the slow drop when falling, push up for two seconds, drop for three seconds, exhale when pushing up, and when falling Inhale.

Action 2: Lying on your back and pulling up your arms (pestrual muscles, intercostal muscles)

Starting position: Lying on a flat bench with the upper back and shoulders, exposing the back of your head and head to the end of the stool, trampling on the ground with both feet flat, relaxing your waist and sinking your buttocks, straightening your chest and abdomen, and maintaining your body stability. (Figure 3) Detailed explanation of the action: Hold the dumbbell slowly falls backward and the top of your head, and gradually bend your elbows gradually. When the upper arm is close to level with the ground, feel that the pectoralis major and latissimus dorsi should be fully extended, and the pectoralis major dorsi should be restored with the contraction force of the pectoralis major muscle to restore the pectoralis major muscle to the peak contraction. If you want to better exercise the intercostal muscle, just hold the dumbbell to contract the chest cavity before pushing the dumbbell, and then hold the dumbbell to contract the chest cavity. (Figure 4)

Notes: This action is to exercise the upper muscle mass of the pectoralis major muscle, expand Large chest cavity. At the same time, it also exercises the latsimus dorsi, serratus anterior muscle and intercostal muscle. If you want to contract the intercostal muscle better, you only need to add the thoracic contraction to this action.

Action 3: Straight arm pull down (serratus anterior muscle)

Starting position: The body stands in the center of the gantry, opens the arms, holds the handles, the front and back positions of the body are parallel to the rope, the body is tilted forward 15 degrees, straighten the chest and the abdomen. (Figure 5)

Detailed explanation of the action: The arms are straightened, the shoulder joints are slowly retracted to the body, the body position and angle remain unchanged, and slowly restore. (Figure 6)

Notes: Use this action to practice the serratus anterior muscle, the body position should be parallel to the rope, the body should be straight or tilted forward 15 degrees, and the body should not be too tilted.