How to exercise pectoralis major muscles faster at home

Whether the pectoral muscles look good can affect the body shape of our entire upper body. Therefore, during the exercise process, we must conduct special training on the pectoral muscles, so that our figure looks more perfect and can achieve effective fitness results. So how can novices exercise pectoral muscles faster at home?

　　Tightener exercise

　　Tightener exercise is an effective way to exercise pectoral muscles. We can choose to stand straight, so that it is easier to exert force. At the beginning, we stand straight, our legs open as wide as we shoulder-width, and hold both ends of the puller with both hands. Let our hands form a straight line and be in our shoulder position. At this time, we pull our hands up parallel to both ends until the tensioner can be pulled up. When our arms feel the limit, we insist on this action for three seconds, then slowly retract the tensioner until the tensioner is in a relaxed state, and then start the movement again.

Pushups

Pushups are an effective bare-hand exercise method to exercise the chest muscles. At the beginning, our hands and arms and toes touch the ground to keep our bodies parallel to the ground. At this time, our arms bent slightly, and then we bent The axis has a larger arc, so that our body can move downward and keep parallel to the ground and close to the ground. Then straighten some arms so that the body can move upward and repeat the upward and downward bending movement. Complete push-ups 30 times in one set, perform three sets a day.

Dumbbell lifting

There are two methods of dumbbell lifting, you can do front flat lifting or side flat lifting. Both methods are effective in training the chest muscles. At the beginning, we stand up straight and straighten our chests and abdomen, hold one dumbbell in each hand, and after adjusting our breathing, we lift our arms upward. If we do front flat lifting, we will do It is to lift the chest straight forward and keep the hands parallel. If you are doing the side straight, you lift it up from both sides of the body until our arms and shoulders form a straight line. At this time, we put the arms back and start the movement again. We insist on completing three sets every day, each set of 20.

The above is how to exercise the chest muscles at home. As long as we persist, we can see the obvious exercise effect. The movements are relatively simple. They can be completed with a simple dumbbell or a puller.

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