How to exercise the pectoralis major muscles of the chest? There are many exercise methods. At the same time, the exercise effect of the pectoralis major muscles is very good, and these exercise methods have a very good effect. So how to train the pectoralis major muscles correctly? , there are still people who know. So, what is the correct way to train the pectoralis major muscles? Did you know? Let’s take a look below!

Bent-over dumbbell fly

The bent-over dumbbell fly movement is for us to exercise the back muscles and a very effective movement for the chest muscles. At the beginning, we naturally relaxed our bodies and lay down on the bench, with our hands hanging naturally on both sides of our bodies, each holding a dumbbell, and our legs hanging on the ground. At the beginning of the movement, we grab the dumbbells with our arms, open them to the sides of our body until the arms are opened to the maximum extent, and then tighten the arms back and upward. Until our arms are straight back and parallel, then retract the action. Complete a group of about 15 at a time.

Supine Barbell Bench Press

This action needs to be completed while lying flat on the bench. At the beginning, we grab the barbell with both hands and place it above our chest, with our legs spread and placed on both sides of the bench. side. At this time, we adjust our breathing and use our chest muscles and arms to push the barbell upwards. Pay attention to keeping it parallel and upward until our hands are straightened and the barbell reaches the highest position. At this time, we retract the barbell to the chest position with both hands. The distance between the two hands is wider than the shoulders. During the retraction movement, our forearms are almost vertical. We can complete 10 exercises in one movement and can perform 3 groups each time.

Sitting chest press machine

Sitting chest press machine also requires equipment to assist us in completing the movements. At the beginning, we sit on the stool of the chest press machine, straighten our back and open our legs. At this time, we hold the handles on both sides of the chest press with both hands. After we have adjusted our breathing status, we use force to open the chest press to both sides. Use your arms and chest muscles to exert force at the same time, and try to open the chest press as much as possible, then retract your arms and start the action again. Complete 15 reps each time, and you can do three groups at a time.

Push-ups

Push-ups are the most basic movement for us to exercise chest muscles. At the beginning, our body naturally relaxes and uses our hands and toes to support our body parallel to the ground. Next, do the elbow bending exercise, which can make our body naturally close to the ground and keep our body in a straight line. We can obviously feel that our leg muscles are tightening, and our chest and back muscles are expanding at the same time. A group of more than 30 exercises can be completed at one time, and 2 to 3 groups can be performed a day.