How to build pectoralis major muscles

Compared with muscles in other parts of the body, the pectoralis major is easier to exercise because the pectoralis major contracts faster. Many male friends have bloated chests or sagging fat, which can easily affect our actual age. If we have beautiful pectoralis major muscles, it will make us look significantly younger and more energetic. Here we will introduce to you several methods of building pectoralis major muscles.

1. Dumbbell Fly

This is undoubtedly an isolation movement. Its function is to warm up and allow the muscles to do some preparatory exercises. It’s also a great stretching exercise. Lie on a flat bench and raise two dumbbells above your head with your palms facing inward. Let the dumbbells drop to your sides, keeping your arms slightly bent. Then lift up and repeat 10-12 times. There is no need to use too much weight for this exercise. The dumbbell fly is not an exercise for building big muscle mass. It simply prepares the muscles for the upcoming impact. Do 2 sets and then move on to the next exercise.

2. Dips and extensions

This is the best exercise for developing your chest muscles. Not only is it a compound movement, but moving the body in space further enhances the training effect. All of these types of movements are better than pushing or pulling the barbell. This is why squats are so much more effective than leg presses. As long as the body moves through space, more muscle fibers are stimulated.

To put the emphasis on your pectoral muscles when doing dips, you should keep your chin tucked into your chest, your back rounded and slightly leaning forward, and your feet extended and positioned underneath your face. Lower yourself as low as you can without discomfort, then push yourself up until your arms are straight. Keep the rhythm steady. This movement can sculpt the lower chest muscles. Doing 10 reps is relatively easy for a well-trained athlete. But there is an even stronger stimulus below. Rest for 30 seconds and then do another set of 10 reps. If it's still too easy, use a weight belt to add some resistance. Do 3 sets until failure, resting only 30 seconds between sets.

When we are exercising, we must correct our concepts. The purpose of fitness is to increase the muscles of our body and make our body healthier, not to show off the muscles. When exercising, we must not rush for results. We should pay attention to the quality of exercise and exercise according to our own tolerance. Never try to be stubborn and cause unnecessary harm to yourself.