How to exercise the pectoral muscles most effectively, how to effectively exercise the pectoral musc

In fact, the easiest way to do it is to do push-ups, but after each workout, I want to eat something high in protein, myself, it is to eat eggs and pure milk, if you have money, it is good to buy something better, and beef is also a good choice. Wish.

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!

Elastic band fitness, pectoral muscles!

These three movements are enough.

The easiest ones are push-ups, but also dumbbell bench presses, barbell bench presses. Practice once a day, do four sets of each movement each time, and do each set of ten reps! Once every two days! Keep practicing for a month, and it will work!

The simplest is push-ups, a set of 30 per day, with parallel bar arm flexion and extension. Three sets of 10 per day.

It's push-ups (the wide-distance kind.) Narrow which one can train biceps, but it is still recommended that you use dumbbells to train biceps. I won't go into a long story, because I'm extremely experienced, (If you're in Guangzhou, you can come and see my real person.)

Actually, the muscles are very sore and painful at first, but in my experience, don't stop completely at this time. Let's reduce it. This will help you lose a few days of pain.

Protective belt is an indispensable equipment in bodybuilding. In particular, when doing heavy weight squats, it has the effect of protecting the waist. At the same time, it helps to practice large strength, improve training intensity, and prevent injury accidents.

Answer: To build your pectoral muscles, you need to exercise properly and eat a reasonable diet. The fastest workout methods are the barbell press and chest clamp workouts at the gym. The plank bench press is effective in exercising the entire chest and increasing thickness.

The effect of 95 is on the pectoralis major muscle, which can help to exercise the pectoral muscles. The time of each training session is controlled to about 45 minutes.

When bench pressing, place your feet naturally on the ground, then adjust the anterior and posterior position of your body so that your eyes are directly below the bar on the bench press frame. Hold slightly wider than shoulder-width and remove the bar from the bench press frame and slowly lower the bar until your upper arms are parallel to the ground. Repeat this for three or four sets, about 12 to 15 bench presses per set.

When practicing the chest clamp, the back must be close to the backrest, and the elbow must be applied when exerting force. Since the hips and back are close to the backrest, only the chest muscles can be used to exert strength. Exercising with this equipment, 95 of the effects are all applied to the pectoralis major muscle.

Be sure to straighten your body, without the help of external force, use the pectoralis major muscle to exert force when clamping inside, and be gentle when relaxing and restoring. The elbow joint remains backward and outward, not downward, during the movement.

Push-ups are best done at night, and when you get up in the morning, your heart has a low capacity. Divided into 3 groups, each group of 15 times, for a long time, the number can be increased appropriately. Insist on doing it late and late for a month, and the effect is obvious.

Weighted bench press and birding, dumbbells can be used.

The most practical and effective method is push-ups, with the upper chest at the foot high, the middle chest at the same height as the hands and feet, and the lower chest with the hands high (you can also use parallel bars arm flexion and extension).

If there are dumbbells: dumbbell recline bench press, dumbbell flat press, dumbbell incline bench press. Dumbbell downward oblique bird, dumbbell flat lying bird, dumbbell upper oblique bird.

If there is a barbell: barbell incline bench press, barbell flat press, barbell incline bench press.

Select any of the above actions. Practice three or four times a week, each time doing 3 sets of each movement.

My two classmates muscular men practiced like this, lifting barbells for half an hour every night, and doing push-ups (slow motion) had to sweat slightly to have an effect. Keep practicing the most important thing!

There are conditions to go to the gym to do a large weight bench press, and there is parallel bars, these two can produce results in a short time. If it doesn't work, do push-ups, but stick to it. Good luck!

Buy a dumbbell and do it every day:

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it on the fingertips of your hand, keep your forearm still and then clench, lift the dumbbell to the wrist area, slide it down to your fingertips, hold it again, and so on.

The following is a detailed answer to the specific parts:

1. Dumbbell curl to train biceps.

2. Dumbbell flexion and extension, training triceps.

3. Dumbbell forehand and backhand wrist flip to train forearm muscles.

4. Dumbbell lift + standing bird to train the deltoid muscles of the shoulder.

Check out the specific actions**, there are a lot of them on the Internet. The text is not clear! Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted.

Breathing with anaerobic exercise. Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.

If you go to the gym, bench press, bird, chest clamp.

Flat bench press: 3 sets * 10

Incline bench press: 3 sets * 10

Incline bench press: 3 sets * 10

Bird and chest clamp refinement exercises:

Dumbbell Flying Bird 3 sets*10

Chest clamp 4 sets *20-25

If you don't go to the gym, just use parallel bars and push-ups.

Parallel bars arm flexion extension 3 sets *15

Push-ups: 5 sets*25-40

Pay attention to the protein after all the exercises, and at the same time pay attention to rest, and the pectoral muscles return to the initial state before the next exercise!

And you have to stick to it!

The static exercise method has a very good effect on muscle volume increase, and it can be practiced at any time, you can try it.

For the pectoral muscles, the specific method of static exercise is as follows: two arms to the chest, two fingers crossed and hold each other, and both arms push hard to the middle!

Hold, pectoral muscles, hold for a few seconds, according to your own feelings, do a few times, generally: eight to twelve times as a group, do one to two sets, you can do.

1.Warm up before each exercise. Just twist the joint.

2.Push-ups are known to work the muscles and pectoral muscles in the arms. Individual Workout Methods:

Slow motion, do a little less, hold on and stay on the ground for 10 seconds, then come up again, stay for 10 seconds. Do this repeatedly for about ten or so and it's about the same. After you finish it, take a break and do it again, and do several sets a day (depending on your situation).

3.Arm strength equipment exercises the pectoral muscles. The author raised the arm strength device to the top of the head and relied on the pectoral muscles to pull it (I don't know if it is accurate, but I feel that the pectoral muscles are OK). Pull your pectoral muscles to the maximum, then lower them to the chest position, and contract for a while (repeat).

4.The tension machine trains the pectoral muscles. The author bends down to train the pectoral muscles and bends the arm muscles to himself. Bend the tensioner as much as possible, hold it still, and release it for a while.

5.Sit-ups also work on your pectoral muscles (but more abs).

6.Pounding the chest area for a while every day can also effectively exercise the pectoral muscles.

7.In fact, muscle training is to repair a slight break in muscle tissue. Keep in mind that it is a slight breakage, all exercises need to be done to a certain degree (within the range that you can accept), and it will take some time for the muscles to recover.

According to what I said, you can practice in a week.

Do push-ups At the beginning, do 3 sets a day, 20 per group, 1-2 minutes apart between each group, and have the ability to do 3 sets a day, 30 per group and 2-3 minutes apart in each group, which is difficult to stick, but it feels okay to increase the intensity, and the most important thing is to break through the maximum limit of the muscles, and it is useless to have no soreness.

Note: What I ask is the foundation, must be practiced every day, and to standard, almost chest to the ground, otherwise the previous efforts are in vain, the first 2-3 days of abnormal muscle pain, this is a good phenomenon, do not give up, the muscles will no longer be painful in the future, this is a full-body exercise, especially the chest and arm muscles are significantly enhanced, the waist and abdomen will also be strengthened, it is a multi-win exercise, come on, do not give up lightly!! With sit-ups Two sets of 20 in each group, with an interval of 1 -2 minutes, when the pectoral muscles and abdominal muscles will be connected, which looks beautiful!!

These three movements are enough.

Do 50 push-ups a day, you can divide it into 25 times each time in the morning and evening, and then do dumbbell birds, this action can modify the pectoral muscles in order to achieve the best results, and finally do some bench presses, but do what you can, safety first, exercise mainly depends on people's endurance, to persevere, hope to succeed.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

If you don't have the equipment, the easiest thing is push-ups; If there is equipment, the best is the bench press, and the dumbbells with heavy bench press will also do.

The shape is related to the way, and it is best to take a variety of ways.

Also, practice is one thing, eating is very important.

Pick up dumbbells and do chest open exercises.

Let's start with a jacket, as long as you believe you can stick to it, it will work.

If you practice at home, push-ups are very convenient, hands and feet are together, arms are tightened, waist bar is straight, and your chest muscles will feel sore!

Push-ups are a slow effort, and it takes at least more than 1 month or even longer to have obvious results. But in the process, you will clearly feel the growth of your strength! This will be your motivation to exercise, and it's important!

If the foundation is weak, 3 sets will do: 5 to 10 in the first set as a warm-up Rest for 30 to 45 seconds Do the second set Try to double the number of the first set Rest for 1 minute The last set is exhausted! Then you need to relax your lower pectoral muscles and do some stretching exercises;

If you have a certain foundation, you can consider dividing it into 5 groups to do it, the first group 10-15 warm-up the second group 20-25 3 groups 25-30 4 groups 20 5 groups 10

Do not rest for more than 1 minute each time, otherwise the effect will not be achieved.

Of course, the ultimate goal is to do 3 sets of 50-70 sets a day, and one buddy in the dormitory is like this, and the chest muscle contour is extremely domineering.

In addition, rhythm is also very important, try to get up and slow down quickly, with a good exhalation (get up and exhale), inhale (lean over and inhale), let the muscles fully exert force, and the exercise effect is the most obvious!

Finally, it is recommended that you practice with dumbbells or even barbells. Push-ups are great for pectoral muscles, but if you want to get bigger, you have to use the equipment. Enlist the support of your family! It's more balanced, it's more fun.

Hope the above helps.

Elastic band fitness, pectoral muscles!

These three movements are enough.

Push-ups, change the spacing between the two hands, divided into three groups, a group of 12, first a group with shoulder width, the distance between the hands is less than the width of the shoulders of a group, greater than the width of the shoulders of a group! Results in one month! Slow down, get up!

Push-ups, the best, no need to buy equipment, it's useless, the number of times you can master by yourself, you can do ten at a time, then do eight, save some strength, do a few more sets, two months will definitely work, not bragging.

Do push-ups every day.

Push-ups, you know?

50 per group, 3 sets per day.

After a week, 80 per group, 3 sets per day.

Another week with 100 per set, 3 sets per day.

I have pectoral muscles, which are very hard

That's how my husband practiced.