How to train the pectoralis major muscle?

For men, having abdominal muscles and strong pectoral muscles is every man's goal, which not only makes oneself look more manly. At the same time, everyone knows that the pectoralis major muscles can be obtained through certain exercises, and exercising can also enhance one's physical health. In order to make yourself healthier and have perfect pectoral muscles. Let’s take a look at how to train the pectoralis major muscle.

The upper chest is not developed enough, and there is a significant gap between the middle and lower chest

1. Incline bar, dumbbell bench press. Why do some people not see any obvious results after practicing for a long time? It means that the movements need to be improved.

First. Pay attention to the key points of the movements. Get out of the habit of doing bridge presses. Otherwise it will become similar to a flat bench press. The exercise area is free to the middle. Lower chest.

second. If the full range of motion is not effective, consider doing a half range of motion, focusing on the upper chest and increasing the weight appropriately. Ask your companions for protection or assistance.

third. If the barbell does not work well, you can use dumbbells as the main method. Here is a little trick: when lowering the dumbbells, instead of walking in a straight line, you can slightly curl your wrists to make the path slightly C-shaped. This will create a component in the tangent direction and add it to the cross-section of the upper chest. The key point is that attention must be focused on the upper chest cross section. And imagine the tendons bulging. Good blood flow to enhance the training effect.

2. Upright bar dumbbell press, without a belt, with a load of 6-8 times per set. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "cover" the exposed clavicle.

3. Bench press. There are certain differences in body structure and flexibility, so doing incline bench press does not have a good effect. Then try flat bench press. When developing pectoral muscles and placing the barbell below, place the barbell on the neck and focus your attention on the upper chest. Or you can put a wooden block on the bed at an angle of 10 degrees to help you straighten your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

The above is an introduction to how to train the pectoralis major muscles. These are prepared for men who are new to pectoral muscle training. I believe that as long as you follow these movements and persist for a long time, you will definitely have the pectoral muscles you want. At the same time, during the exercise process, you can also make your body healthier and more manly.