What are the exercise methods and techniques for pectoralis major muscles?

There are many methods and techniques for how to exercise the chest, and the exercise effect of each method and technique is different. Of course, no matter what method and technique, there are many benefits, so some people know the exercise methods and techniques of the pectoralis major muscles. So, what are the exercise methods and techniques of the pectoralis major muscles? Let’s take a look together!

　　Wide-distance pull-ups

　　Complete wide-distance pull-up movement is a very effective exercise for our chest muscles when we exercise. At the beginning, we hold a single rod with both hands, and the distance between our arms is slightly wider than our shoulders. At this time, after we are ready, use the strength of our arms to get up and leave the ground. Remember, the next step is to use our chest strength to exert force so that our bodies can lift up until our heads can exceed the horizontal bar, which means that the movement is completed and then relax. Retract the movement. 15 pieces need to be completed at a time.

Standard push-ups

　　Standard push-ups should be an action that everyone knows very well. This action only needs to be done according to the usual push-ups. The exercise method is very simple and is also very useful for pectoral muscle exercise. When practicing, pay attention to the standards of movement. First, after we lie on the ground, straighten our chests and abdomen, do not bend over, and after the arms support our bodies, the palms face the ground, but the body is a straight line and cannot be bent. And the distance between the hands is also paid attention to, roughly shoulder-width, and do not open too much. When doing exercises, our elbows should be as close to our body as possible, and the speed control is moderate.

　　Bending dumbbells and birds

　　Bending dumbbells and birds are exercised for the back muscles and The chest muscles are very effective. At the beginning, our body naturally relaxed on the bench, with our hands hanging naturally on both sides of our body, holding a dumbbell, and placing the legs on the ground. At the beginning, we grabbed the dumbbell with our arms and opened it to both sides of our bodies until the arms are opened to the maximum extent, and then tightened the arms backwards and above. Until our arms are stretched backwards and parallel, then retracted the movement. Complete about 15 at a time.

The parallel bar arm flexion and extension

The parallel bar arm flexion and extension is actually a very easy to forget. Many people think that this action is not very effective, but for the exercise of the pectoralis major muscle, it is a very helpful action. This action is actually the most real exercise for the pectoralis major muscle, and it is more aimed at the lower part of our pectoralis muscle, so if you want to exercise the lower part of our pectoralis muscle, it is very suitable for doing it. This exercise requires everyone to exhaust themselves. It is basically 15 times each time. Doing about three sets for one group can be relatively close to exhaustion.

　　Wide range pushups

　　The last action is actually very simple, just to change the distance between the two hands that we usually do. Most of the wide range pushups are slightly wider than the shoulders, and the direction of the palm opening is outward. Other parts are not much different from standard pushups. Also, when you lie down, you should keep your arms parallel to the ground and get up again, so that you can achieve the most accurate exercise. This exercise can strengthen the feeling of tightening the pectoralis major muscle, so the exercise effect is very good. However, everyone must grasp the rhythm of exercise, not too fast.

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