The best way to work your pectoral muscles! Kneel and beg for pectoralis major exercises!

1) Do push-ups, when the body descends to the chest about to touch the ground, the pectoralis major muscles are extremely tense, hold this still position for 8 10 seconds or a little longer, and then relax.

2) Stand facing the wall with your arms raised in front of you, and your fingertips will touch the wall without touching the wall. Keep your whole body straight, lean forward with your palms against the wall, and your fingertips pointing upwards. Bend your elbows, your upper arms are at a 90-degree angle with your forearms, your upper body is close to the wall, your arms are bent at your elbows to support your upper body, not to make your body against the wall, your pectoralis major muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax.

Exercise each of the above movements 3 to 4 times a week in groups of 10 to 15 for 5 to 6 sets, with 2-minute breaks in between.

The chest muscles mainly include the pectoralis major and pectoralis minor muscles, and it is customary to divide the chest into upper, middle, lower, lateral and middle chest grooves.

01) Seated Bench Press: It is suitable for beginner bodybuilders to initially exercise chest strength.

02) Smith bench press: suitable for beginners to exercise, the upside, plank, and downside slopes are mainly used to exercise the upper, middle, and lower parts of the chest.

03) Barbell bench press: The classic exercise of the pectoralis major muscle, the three postures of incline, plate and incline are mainly used to exercise the upper, middle and lower parts of the chest.

04) Dumbbell bench press: The most classic exercise action of the pectoralis major muscle, the three postures of upward incline, plate and downward incline mainly exercise the upper, middle and lower parts of the chest respectively.

05) Supine Flying Birds: Mainly exercise the lateral edge of the chest and the middle chest groove.

06) Butterfly machine chest clamp: also known as butterfly machine flying bird, is a kind of flying bird, mainly exercising the middle seam of the chest.

07) Tension device chest clamp: Tension device flying birds, also a kind of flying birds, mainly exercise the outside of the chest, chest groove.

08) Pectoral arm flexion and extension: Mainly exercise the lower part of the chest, a kind of parallel bar arm flexion and extension, wide grip.

09) Supine arm flexion and extension: mainly exercise the upper part of the chest.

10) Push-ups: Exercise the upper, middle, and lower parts of the chest in different postures.

11) Narrow grip pull-up : the upper part of the pectoralis major muscle.

Take a look at this**, various** and textual explanations.

Horizontal bars, parallel bars, sit-ups.

You can give it a try and do sit-ups.

I'm a fitness trainer.

I've always used push-ups, but this kind of push-ups are different from what I usually do on the ground, that is, my hands and feet are high, my feet can be placed on the edge of the bed, and both hands are on the chair.

Big, you can narrow it slightly, and then do it slowly, every time the body goes down, try to put the body to the lowest point, at this time the chest muscles are stretched very hard, very sore, hold on for a second, and then slowly lift the body, and then repeat.

Each time you do it according to your personal ability, it is recommended to do a group of 5 at the beginning, and stick to a few groups until you are unable to do it.

If you practice according to my method, you can see the effect in more than a month, which is very good, this is how I trained my chest muscles, you believe me, go and practice, I definitely didn't lie to you.

This kind of push-up can be a good stretch of the pectoral muscles and other arms.

Muscular, very good, in addition, you can also train a little abs.

Finally, I wish you a happy fitness, and if you have any fitness questions, you can ask the coach to answer them.

Wide push-ups, incline push-ups, down-incline push-ups, parallel bar arm flexions.