There are many ways to exercise the pectoralis major muscles of the chest, and the exercise effect of the pectoralis major muscles is good. Of course, the effect of the pectoralis major exercise methods is also good. So what is the exercise method of the pectoralis major muscles? Someone still knows. So, what is the best way to exercise the pectoralis major muscles? Let’s take a look below!
1. Wide pull-ups
Complete wide pull-ups Movements are very effective movements to exercise our chest muscles when we exercise. We start by holding the bar with both hands, arms slightly wider than our shoulders. When we are ready, we use our arm strength to lift our body up off the ground. Remember, the next step is to use our chest strength to lift our body upward until our head can exceed the horizontal bar. Indicate that the action is completed, then relax and withdraw the action. A group of 15 should be completed at a time.
2. Standing Rope Fly
In fact, many people have a misunderstanding about the sport of Standing Rope Fly, so the essentials of this sport must be mastered clearly. First of all , when we do this exercise, the biggest taboo is that the shoulders need to be retracted, and we should not focus on other parts. The chest muscles are the point we should pay attention to. In addition, this action often puts force on the front deltoid muscles, so we must avoid it and focus on the chest muscles. The key to the action is to stand up straight first, then adjust the weight of the equipment to a force that you can accept and control, and then imagine touching your elbows together at the top of the action. Don't let your shoulders push forward, and try to ensure Do not bend your elbows.
3. Bent-over dumbbell fly
The bent-over dumbbell fly is a very effective exercise for us to exercise our back muscles and chest muscles. At the beginning, we naturally relaxed our bodies and lay down on the bench, with our hands hanging naturally on both sides of our bodies, each holding a dumbbell, and our legs hanging on the ground. At the beginning of the movement, we grab the dumbbells with our arms, open them to the sides of our body until the arms are opened to the maximum extent, and then tighten the arms back and upward. Until our arms are straight back and parallel, then retract the action. Complete a group of about 15 at a time.
4. Incline Rope Fly
This exercise can be done standing, but the body should be fixed on the incline bench. The purpose of this is to isolate the chest muscles, so that You can rely on your chest muscles to exert force. In addition, this movement is similar to the dumbbell fly.Compared with birds, during the movement, the weight on the top will not exert force on the chest muscles. During the movement, the rope will pull your hands apart throughout the movement, so even if it is at the top, the tension will not disappear. It is best to keep changing the angle when doing this exercise, otherwise the stimulation of the chest muscles will not be obvious. People who often do this exercise will also know how to change the angle to make the chest muscles fuller.
5. Push-ups
Push-ups are the most basic movement for us to exercise chest muscles. At the beginning, our body naturally relaxes and uses our hands and toes to support our body parallel to the ground. Next, do the elbow bending exercise, which can make our body naturally close to the ground and keep our body in a straight line. We can obviously feel that our leg muscles are tightening, and our chest and back muscles are expanding at the same time. A group of more than 30 exercises can be completed at one time, and 2 to 3 groups can be performed a day.