How should I exercise the pectoralis minor?

The pectoral muscles are the largest muscles in our body. Men with pectoral muscles will feel more manly and look more stylish when they dress. However, many people have been training for a long time but still cannot develop the pectoral muscles they want. In addition to dietary factors, this is related to the training method and perseverance. Muscles cannot be built in a day. In addition to the correct method, you also need persistence. Here I will teach you some basic methods to exercise your chest muscles.

Pull-ups

To do this exercise, you need to use bodybuilding equipment during the day. Many communities have these fitness equipment, such as uneven bars. These are great for doing pull-up exercises. It can be said that if you can maintain a good number of pull-ups, you will soon be able to develop two strong pectoral muscles.

Bench Press Barbell

When doing barbell and dumbbell exercises, the muscles being trained are mainly affected by factors such as the weight of the bar, the way of holding the bar, the grip distance, the lifting angle, the lifting speed and the number of sets, and the pectoralis major is no exception. A relatively simple and safe exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness. First lie flat on the bench press with your feet naturally placed on the ground, then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench press rack.

With your grip slightly wider than your shoulders, remove the barbell from the bench press rack and slowly lower it until your upper arms are parallel to the ground. Repeat this exercise three or four times, with each set doing about 12-15 European push-ups, depending on your physical condition. Once you become proficient, you can do the decline barbell bench press, which focuses on training the lower chest muscles and increases the difficulty of the operation slightly.

Decline Dumbbell Press

The decline dumbbell bench press primarily exercises the lower pectoralis major muscles. Lower the dumbbells or barbell to the sides of the lowest ribs for bench press, and do not lower it to the middle of the pectoralis major to avoid putting pressure on the shoulder joint.

Bodybuilding is a sport that requires persistence to win. If you want to have beautiful pectoral muscles, you need to practice more carefully, feel the force while exercising, and constantly adjust and improve, so that every pectoral muscle can be trained. The most important thing about chest muscle training is persistence. It won’t work if you do it for three days and then rest for two days. If you want to develop satisfactory chest muscles, you have to work harder.