If you want to have big pectorals, how can you have them?

Still worried about big pecs? Still wondering why you get frequent sports injuries? Today I will take my brothers to learn the correct techniques and exercises of the bench press.

Standard bench press – starting position: <>

Lie on your back on a bench with your feet flat on the floor and hold the bar with your forehand slightly wider than your shoulders.

Training movement: Raise the bar and slowly lower the barbell bar towards the chest. Straighten your wrists and place them directly above your ipsilateral elbow, pointing your elbows to your sides, keeping the upper arms at an angle between 300 and 600 to your torso.

When the barbell bar is just touching the chest, use the explosive force to push the barbell away from the body until the highest point of the two-arm press, and then hold for 1 3 seconds.

Incline bench press – starting position:

Lie on your back on an inclined bench with both hands grasping the barbell bar on the stand with your hands slightly wider than shoulder-width apart and palms facing up against the ceiling. Lift the bar to remove it from the stand and continue to raise it until your arms are fully extended.

Exercise movement: Bend your elbows and lower the barbell bar close to your upper chest. At the lowest point of the movement, the elbow should be held up so that the elbow is held up and away from the body, and close to the front of the shoulder.

Focus on the pectoral muscles and exert force on the pectoral muscles, while working with the elbow joint to push the bar up until the elbow joint is straightened and locked for 1 3 seconds. <>

Incline bench press — up:

Adjust the bench to a range of about 360 and lie on your back. Grasp the bar with your forehand slightly wider than shoulder-width apart. Lift the bar to take it off the bracket and hold the bar in a position just above your lower chest, straightening your arms.

Training movement: Slowly lower the height of the barbell bar in the direction of the lower chest. When the barbell is close to the chest, immediately push the barbell up until the arms are straight, but this movement does not need to be fixed and rested at the end.

Resistance bands – barbell bench press.

Starting position: First of all, prepare a resistance band, fix it under the bench, and use the resistance band to cover the sleeves on both sides of the barbell. The safest way to do this is to clamp the ends between two barbells.

If you can't attach the power band to the bench, you can only use two resistance bands and attach them to the barbell separately. <>

Training method: It's very simple, just complete the movement like a standard bench press, but you can also use this method in an incline or incline bench press. My own test is very effective.

You can do pull-ups, dumbbell presses, dumbbell rows, leaning dumbbell birding, Smith bench presses, planks, push-ups, etc.

My two-week effect: boxing, left and right up and down hooks (speed can be increased slowly, but more emphasis on strength), 20 minutes a day, while listening to ** can make you stick to it every day! This is the easiest and most practical way to exercise your pectoral muscles! You'll do it too!

If you are a beginner, just do push-ups, and in addition to exercising, pay attention to your diet and sleep.

This is recommended to go to the gym for training, which is fully equipped.

Push-ups, dumbbells, and that one pulled on the chest.

The easiest thing is push-ups, pull-ups! Then you can go to the gym and practice...

Push-ups, dumbbells, I've tried and it works great.

With just 3 movements, you can have pectoral muscles in 48 days, shoulder-width push-ups, you can practice the outside of your pectoral muscles, and you can exercise the whole chest with the same shoulder push-up.

Elastic band fitness, pectoral muscles!

The pectoral muscles are the muscles of the chest, which are composed of two parts, the left and right parts, also known as the pectoralis major muscle. The pectoralis major muscle, often called the pectoralis muscle, is fan-shaped. Located in the anterior upper part of the thorax.

The pectoral muscles are the muscles of the chest, which are composed of two parts, the left and right parts, also known as the pectoralis major muscle. The pectoralis major muscle, often called the pectoralis muscle, is fan-shaped. Located in the anterior upper part of the thorax.

The pectoral muscles are the muscles of the chest, which are composed of two parts, the left and right parts, also known as the pectoralis major muscle. The pectoralis major muscle, often called the pectoralis muscle, is fan-shaped. Located in the anterior upper part of the thorax.