What movements do you need from beginner to advanced pectoral muscles?

Standard push-ups: Support your hands on the ground or on a brace, your hands slightly wider than your shoulders, your arms straight, your shoulders and chest slightly forward, so that the vertical line of your shoulder joint is at an angle of 10 degrees to 15 degrees to the ground, and your legs are together and supported by your toes. Keep your torso straight, chest tightened, and waist tightened.

Raise your head to lead forward, so that the pectoralis major muscle has a full sense of stretching, and it is in the "peak contraction" position, and stop for a while. When propping up, always maintain the position of your body until your arms are straight. Repeat.

Wide push-ups: Wide push-ups are placed 8-10 cm more apart than standard push-ups, and this action mainly exercises the upper muscles of the chest, and has less effect on the triceps.

You can do various styles of push-ups, this exercise can effectively exercise the muscles in all directions, and can achieve entry to progress.

In this case, you can do more planks, and then do push-up exercises, and slowly increase the muscles in the chest.

The most basic movement is a squat, followed by a dumbbell forward raise, and finally a two-handed dumbbell left and right stretch. These three movements need to be completed step by step to achieve the effect of pectoral exercises.

If you want to train your pectoral muscles, I personally recommend pull-ups, arm curls on parallel bars, bench press with dumbbells, Smith bench press, seated chest press, and other movements.

Incline bench press, flat dumbbell bench press, pull-ups, Vance chest push, parallel bar arm flexion and extension, butterfly machine chest clamp these movements are so to exercise the pectoral muscles.

Incline dumbbell bench press exercises the upper chest, which can work the pectoral muscles, but requires consistency.

Chest exercises are not a quick fix, you have to be mentally prepared for the long term. Beginners should not exercise their pectoral muscles, as they are easily strained or fatigued. This will get worse and worse. It is recommended to systematically train the chest up to twice a week.

The order is as follows: If the strength of your other parts meets the basic requirements for chest training, you are given a plan to exercise your chest. Now that you have a complete set of equipment. Arrange a plan for your pectoral muscles.

1..The weight finds itself at 8 12RM.

2.Dumbbell bench press, dumbbell bird, barbell bench press, dumbbell oblique bench press, dumbbell bird, dumbbell bench press, instrument clamp.

8 12 reps per movement. 3 groups. Take a two-minute break in the middle of each set.

First, the principle of giving priority to the weak.

That is to say, whichever muscle you have the weakest, you will work on that muscle first. For example, if you have the weakest humerus, then you can practice the humerus on the first day of a cycle. You don't have to do chest exercises on Mondays.

2. Do not train the accessory muscles in front of the active muscles.

For example, anterior deltoid and triceps brachii are accessory muscles of the pectoralis major muscle, so you should not exercise the triflexi or anterior deltoid muscle the day before you exercise the pectoralis major muscle. Biceps, do not put in front of the back muscles to exercise. Waist and abdomen core, do not train in front of the leg muscles.

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.

The first step of many novice training is for the pectoral muscles, so how to train the pectoral muscles, please see the pectoral muscle training method brought by the tilt below.

There is no fastest way to grow muscles, it is the right way to practice, accumulate bit by bit.

If possible, it is best to choose to go to the gym and use the equipment to train the pectoral muscles. If you don't have the means, the best way to train your pectoral muscles is push-ups.

If you want to train your pectoral muscles, you can usually do some push-up exercises, or incline bench presses, dumbbell incline bench presses, etc. Exercise must be carried out to the end, so as to achieve the purpose of training chest muscles.

Doing pectoral push-ups with your bare hands can improve your pectoral muscles. In addition to practicing push-ups, you can also do the latissimus dorsi muscle in the chest. These methods are trained.