Among the exercise methods, each method has certain benefits, so during the exercise process, we can choose the method according to our own goals. There are many movements to exercise pectoralis major. Of course, these movements are difficult and easy. I believe many people do not know how to exercise the pectoralis major. So, what are the comprehensive exercises for pectoralis major muscles? Let’s find out together below.
Lying dumbbell fly
The reason why this movement is called lying dumbbell fly is because its posture as a whole looks a bit like a flying bird. This action can regulate the fibrous tissue of our chest muscles to a great extent and allow the fibers to participate in the movement. This can provide a connection between our muscles and stimulation, and then our thoughts can support the muscle stimulation of our chest muscles, allowing the muscles to be stimulated. We get better movement. When doing this action, do it 15 times in one group. Basically, if there are more than two groups, everyone will feel more tired. However, this exercise also requires everyone to do it until exhaustion. In this way, our chest muscles can be fully mobilized. The squeezing feeling gives our chest muscles a good workout.
Parallel bar arm extensions
The parallel bar arm extension is actually an action that is easily forgotten by everyone. Many people think that this action has little effect. However, it is a very helpful action for exercising the pectoralis major muscles. This action is actually the most effective exercise for the pectoralis major muscles, and it is more targeted at the lower part of our pectoral muscles, so it is very suitable for people who want to exercise the lower part of the pectoral muscles. This exercise also requires everyone to do it until failure, which is basically 15 times each time. Doing about three sets for one group can be closer to failure.
Push-ups
Push-ups are a very versatile form of exercise. They can help us exercise a lot of parts, and they are also very effective in exercising the chest muscles. Likewise, they are also one of the effective ways to exercise the abdominal muscles. Push-ups must be done at least 100 times to become a group of most people. After doing a group, you can feel the obvious improvement of the muscles.Burning, we have already begun to exercise our chest muscles at this time. If a greater amount of exercise is needed, you can add some appropriately, but remember not to put too much pressure on the muscles.
Dumbbell bench press
The first thing to say is to use dumbbells to do bench presses to exercise the pectoralis major muscles. At the beginning of this action, you need to hold the dumbbell in your hand, hold it tightly, and then sit on a flat stool. Finally, put the dumbbell on your thigh. Then the body begins to lie on your back, but when we lie on our back, the dumbbell It needs to be placed on the chest, so we need to slowly move from the legs to the chest. When it is placed on the chest, let our arms bend slightly and let the elbows move a little to both sides.
Incline rope fly
When doing this exercise, you can complete it standing first, fixing our body on the incline bench, which can help isolate the chest and perform better exercise. Also, at the top of the exercise, use the rope The tension can continue to maintain tension in the chest muscles. Comparing this exercise with dumbbell flyes, it is obvious that there are differences. Because the weight of this exercise is heavier at the top, so many people feel that they are not involved in the exercise and exertion at all. During the exercise, When you lower down, you can also injure your elbows a little, so that the pressure on the joints can be reduced.
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