How to train the teres major muscle most effectively

Different muscles have different exercise methods, so we also need to choose suitable movements in a targeted manner, so that we can achieve a good exercise effect, otherwise we will not only fail to achieve a good exercise effect , it will also waste a lot of time and energy, and get twice the result with half the effort. So how to train the teres major muscle more effectively?

Bentover fly

Bench press fly

This action is done by lying down on the bench. , at this time our legs are placed on both sides of the bench to ensure that our bodies can be coordinated and balanced. At this time, we hold a dumbbell in each hand, and tighten our hands on our chest. At the beginning of the movement, we open our hands and slowly straighten our arms, and stretch them to both sides of our bodies until our arms are straightened like a flying bird. At this time, we slowly retract our hands.

Bent Over Fly

This action is done while lying on the bench. At first, our body naturally relaxes. At this time, holding a dumbbell in each hand, we naturally relax on the ground. Before we start, we take a deep breath. At this time, we raise our arms, open our hands upward, and do a flying bird motion until our hands are straight upward, in a straight line with our shoulders, and parallel to the ground. At this time, we relax our arms and return to the original position. There are 15 movements per group, and you can perform 2 to 3 groups.

Dumbbell Kneeling Row

This action requires us to kneel on one knee on the bench. At first, we kneel on one leg on the bench, and our other leg It is good to relax naturally on the ground and keep our body balanced. At this time, our body remains relaxed. Stand with one leg straight and hold the dumbbell with the arm on the same side of the leg. At this time, this hand remains in a naturally relaxed state. Next, we use our arms to lift the dumbbells to the position of our chest, and then relax and lower the arms. Each movement is completed with 20 dumbbell rows as one group, which can be done in 2 to 3 groups.

The above is an introduction to the methods of exercising the teres major. The teres major is an auxiliary muscle for our back, but it also plays a very important role in our body shape. Important help requires our daily dedicated exercise.