For fitness enthusiasts, especially male bodybuilders, pectoral muscle fitness is one of the important signs of a fit body. The pectoral muscles should be both full and firm, and the upper, middle, lower and side of the chest should be developed. How to exercise the pectoral muscles? Exercise pectoral muscle methods.

1 Push-ups

Push-ups are the best action to develop the pectoral muscles, not limited by the venue equipment, the difficulty can also be increased by different actions. According to the order of increasing difficulty, the commonly used push-up variants are pro-wall, kneeling position, standard, wide spacing, narrow spacing and single-arm style.

Hands on the ground, legs straight back, legs with feet together, hands shoulder-width apart, arms in a straight line with the spine. Practice bending your elbows until your chest is only one fist away from the ground. Each variation can be practiced at a higher level if you can achieve 20 reps per set and do 6-8 sets.

2 Plank dumbbell flying bird

Flat dumbbell flying bird can effectively exercise the outer muscles of the pectoralis major muscle, so that the pectoralis major muscle becomes more solid, powerful.

The action is: the practitioner lying on his back on a horizontal bench, holding a dumbbell in each hand, the starting position with arms straight up, palms facing each other. When you start the exercise, lower the dumbbells in a controlled manner to both sides of the body, draw a large fan-shaped arc, bend the elbows slightly, and put them down to stretch the pectoralis major muscle to the maximum extent, then keep them at rest for a short time, then lift the dumbbells back to the starting position with the same arc trajectory. You can use lighter dumbbells at the beginning of the exercise in order to master the movement. Do 8-12 reps per set, 3-5 sets, with 1-3 minutes rest between sets.

3 flat barbell bench press

The flat barbell bench press can effectively stimulate the chest muscles, develop the whole chest circumference, and make the chest muscles fuller and rounder.

The key to the movement is: the practitioner lies flat on the bench, feet naturally on the ground. Adjust the front and back position of the body so that the eyes are directly under the barbell on the bench press and the grip is slightly wider than shoulder width. Remove the barbell from the bench press and slowly lower the barbell until the upper arms are parallel to the floor, then push the barbell back up to the starting position. Different grip distance stimulate the focus is different, slightly narrower than the shoulder exercise the middle of the pectoral muscles, the same width as the shoulder exercise the entire pectoral muscles, slightly wider than the shoulder exercise is the outer pectoral muscles. Do 10~15 times per group, practice 3~5 groups, rest 1~3 minutes between groups.

4 double bar arm flexion

Double bar arm extensions mainly exercise the lower chest.

The main points of action are: the practitioner holds the bar with both hands, both arms supported on the bar, chest up, top shoulder, torso, upper limbs to maintain vertical with the double bar. The two lower legs are folded at the ankles of both feet. Slowly bend the elbow joints, while gradually relaxing the shoulder joints, so that the body slowly descends to the lowest position, hold for 2 seconds and then push up both arms to restore. Do 10~15 times per group, 3~5 sets of exercises, rest 1~3 minutes between groups.

5 One-arm side pull

One-arm side pull can effectively stimulate the upper part of the chest and external muscles, so that the chest muscles are more shaped.

The key to the exercise is to take a standing position, with feet slightly wider than shoulder distance. Grasp the barbell with one hand, use arm strength to lift the barbell upward, try to pull the barbell sideways to the other side of the chest, and then pull the barbell back according to the original trajectory. The other hand is close to the thigh to keep the trunk and legs stable. Magnesium powder should be used during the exercise to prevent the equipment from falling off because of slippery hands. Each group to do 8-12 times (back and forth count once), exercise 3-5 groups, rest between groups 1 ~ 3 minutes.

6 Stretcher clamps chest

Tensioner pinch chest mainly develop the lower and middle of the pectoral muscles.

The action is: the practitioner two feet open and shoulder width, two arms side up, elbow joints slightly bent, two hands heart down respectively hold the handle of each end of the tensioner. From the top down to pull the handle in front of the small abdomen, while the pectoralis major in the "peak contraction" position, a short pause, and then slowly return to the starting position. Do 20 times per group, practice 4-6 groups, between groups

How to exercise their pectoral muscles in a low and effective way, 6 kinds of methods.