How to effectively exercise pectoral muscles? How to effectively exercise the pectoral muscles

Biceps brachii The biceps brachii muscles bulge in front of the upper arm. Basic movements: 1. Bending with both arms, this action can be standing or sitting, holding dumbbells in front and back, and barbells in a variety of ways.

The two upper arms must fit snugly into the armpits, using the force of the biceps contraction to bend the hands towards the chest as best they can. 2. The narrow grip pull-up of the backhand is also to use the power of biceps contraction to achieve the purpose of exercise. (Practice 6 sets of 12-15 reps).

Triceps Brachii The bulge behind the upper arm is the triceps. Exercising your triceps muscles will make your arm muscles clearer. Basic Actions:

1. Have two movements, face up, lie flat on the wide stool, hands shoulder-width apart, hold the barbell tightly, and then use the elbow joint as the fulcrum, slowly bend backwards to the top of the head, and then use the contraction force of the triceps brachii to restore the barbell to its original position. (Practice 6 sets of 12-15 reps). The deltoid muscles in the shoulder are the deltoid muscles, which are divided into anterior, middle, and posterior fascicles.

Basic movements: 1. Toe-in, hold dumbbells or barbells in front of you, hold the same width as your shoulders, and lift your arms to 90 degrees before lifting your arms to make your arms and body 90 degrees (practice six groups, 12-15 times per group). 2. In the middle bundle, hold the dumbbell by your side, and raise your arms from both sides to the top of your head.

(Practice 6 sets of 12-15 reps). 3. Toe, hold the barbell shoulder-width in both hands, put the barbell on the back of the neck, stretch up the arm to push the barbell, and then slowly bend the arm to place the barbell in the original position on the back of the neck and shoulder. (Practice 6 sets of 12-15 reps).

Abdominal muscles The waist abdominal muscles are more difficult muscles to train, and they require hard work. Basic movements: 1. Sit-ups on the inclined board, this action will not be said again.

2. Lie on your back and raise your legs, lie flat on the bench, grab the head of the stool with both hands, and bend your body after lifting your feet with the contraction of waist and abdomen. 3. Get up from both ends, lie flat on the bench, stretch your upper arms and legs, swing your straight arms, take your buttocks as the fulcrum, fold your upper body and legs at the same time, and touch the toes of the lifted with both hands. 4. Bow with weight on the back of the neck, put the barbell on the back of the neck, slowly lean forward and the legs at 90 degrees, and then use the waist strength to return to the original position.

(Practice 6 sets of 12-15 reps).

Dumbbell Flat Lift Hold the dumbbell with your feet shoulder-width apart and your hands parallel to hold it. There are 3 sets of 5 rounds and 15 reps per round. Take a 1-minute break at the end of each round.

Lifting dumbbells up, perpendicular to the ground, press upwards, inhale slightly slower while lifting up, and exhale when lowering. The number of times is the same as above. Dumbbell Horizontal Raise Straighten your torso, raise your shoulders from both sides and always parallel to the ground, while paying attention to your breath as you lift inhale, lower and exhale.

The number of times is the same as the previous one. Pay attention to nutritional intake : yogurt, meat, fruits appropriately.

Note: Drink water 1 hour after exercising, you can also take in a small amount of water when you do it, exercise is secondary, in fact, you should pay attention to nutritional intake, sometimes excessive exercise will consume muscles, so pay attention to rest.

There are several ways to exercise your pectoral muscles. First of all, the bench press is most effective. The second is the birds. Push-ups are also fine, but with your hands a little apart. The body remains stable. Hang on!

Doing push-ups is the most affordable way to do it. o( o haha 3 sets a day, 20 at the beginning of each group, not enough can be added. With perseverance, you will soon be able to develop your pectoral muscles.

Then you have to exercise more effectively

Warm up first, you can step in place, touch your chest with your knees, measure too high, 30-50 times.

Push-ups, the hands should be more than one arm width, the feet should be higher than the lowest point when the arm is brace, and within a certain range, the higher the better. Inhale when moving upwards, try to inhale as much as possible to open the lungs To do one or two on your own without feeling tired You can also do it again after a little rest, or more times You can also do it at all, rest for 30 minutes and do it 3 times, repeat 3 times, every day, 2 months to have pectoral muscles.

Then use dumbbells, choose a dumbbell that you feel "just right" for a slightly heavier dumbbell, do the supine bird movement, can't do it for too long, stop and do it again when you are tired, until the chest has a feeling of soreness 8 to 12 times a group, 3 groups. Slowly increase until 6 sets per day.

Lie flat and do dumbbell chest presses, 8 to 12 times in a set of 3. Slowly increment. Up to 6 sets per day.

The law of action of exercise on muscles:

Exercise in the morning to build muscle and strength, and exercise in the evening to build endurance; Higher intensity and relatively short exercise of long muscles and strength, on the contrary, long endurance does not grow muscles, and high-intensity and long-term exercise will damage muscles

Rest is sufficient, nutritious, sufficient, energy or slightly excessive, exercise can strengthen the body; Otherwise, the body is strained. Consuming bananas and eggs after exercise helps with muscle formation.

The pectoral muscles are divided into upper, middle and lower three muscle groups, the lower chest is best practiced, parallel bars, dumbbell downward incline press and flying birds are good movements, and the middle chest is mainly inclined series, such as dumbbell upward incline press, barbell upward incline press, dumbbell upward oblique flying bird.

The upper chest is the most difficult to practice I suggest you go to see the ** on the Internet which is more professional And if you are just starting to practice It is recommended to do a plank press to effectively increase the area of the pectoral muscles The most effective first train the area and then train one muscle group by one And if you already have a shape, you can do more plank birds and cross chest clamps to practice the middle seam It's almost There is push-ups that are particularly helpful for increasing the strength of the pectoral muscles Good strength is the premise of doing the above actions I hope it will help you (and personal experience: the upper chest is not easy to practice, and you don't need to practice it in particular.) After the middle and lower bear comes out, add a little middle seam You can despise non-professional people Come on, I wish you success)

Follow this without bothering.

Elastic band fitness, pectoral muscles!

Pectoral muscles are the easiest of all muscles to work in the following ways:

1. Barbell bench press is the main method of refining pectoral muscles, and other exercises are auxiliary. The correct breathing method for the bench press is to inhale as the bar pushes up and exhale as the bar is down. Do 8 to 10 reps per group, a total of three or five sets.

2. Other methods: such as: heavy weight dumbbells to do bench press or "flying birds"; weighted push-ups; Arms flexed and extended (hands wider than shoulders).

The easiest, fastest, lowest cost, and most effective way to exercise pectoral muscles is to do push-ups, but pay attention to the distance between the two sides when doing it, otherwise it will be big and small.

Do deep push-ups, then cross the elastic band over a column, pull the elastic band with both hands, do chest expansion exercises, and then stretch your arms and do repeated cross movements above your head to achieve the effect of exercising your chest muscles.

Bench press!!

I do 3 times a day, bench press 3 sets 6 sets, bird pull 3 sets, chest clamp 3 sets.

Do push-ups, non-stop, every day, as many times a day.

If you stick to it, you can refine it.

Barbell bench press, dumbbell bench press, push-up, various push movements: 8-10rm in groups.

The following methods work well:

tensile device; Dumbbell; Push-up;

Parallel bars; The above is my personal experience in exercising.

Pectoral Training Program:

Action, Rest, Number of sets, Number of movements.

1.Parallel bars support - 90 seconds - 5 - 6-8

2.Incline bench press – 90 seconds – 5 – 5

3.Narrow-pitch incline bench press – 90 seconds – 5 – 5

4.Dumbbell Bird – 60 seconds – 4 – 8-10

5.Dumbbell triceps arm flexion and extension - 60 seconds - 4 - 8-10

In addition to active and effective exercise, it is also important to eat the right diet: eat more nutritious and low-fat high-protein meats, such as beef, chicken breast, shrimp, fish, etc.

A body that every boy wants to have.

Elastic band fitness, pectoral muscles!

Do push-ups, sit-ups, runs, not picky eaters, go to bed early and wake up early. In short, be sure to do more exercise

Doing push-ups or using barbells, dumbbells (or barbells) into the bench press is the best way to train the pectoralis major muscles. I don't know if your method is correct, but it is advisable to do it every time the muscles feel sore. Remember not to do it every day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles.

These three movements are enough.

Elastic band fitness, pectoral muscles!