How to train pectoral muscles, please thank you

Push-ups can train the pectoral muscles, let's see what to pay attention to!

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.

Push-ups, take your time, add slowly at the beginning, wait for a few months to do push-ups when you are young, you must persevere, the fatigue of the body can be overcome, the key is your perseverance, you are persistent. Freezing three feet, not a day's cold.

Push-ups: 20-30 arm strength sticks, 20-30 kilograms suitable for yourself, 20-30 dumbbells per hand, practice every day until you really can't hold on to it, it's very manageable, try it.

Do push-ups, choose different heights to do to exercise muscles in different directions!

Stick to push-ups every day. Wide, narrow exchange is performed!

Push-ups are quite effective, hold on.

The best method is [barbell bench press].

Once every two days, four sets of 8 to 10 each, more than 10 add weight.

The upward incline bench press (head high and hip low) strengthens the upper part, the downward inclined bench press (hip high and head low) strengthens the lower part, the narrow grip bench press strengthens the middle seam, and the wide grip bench press strengthens the outer edge.

Lift quickly (explosive) with inhalation; Restore slowly (control) with exhalation.

The best time to exercise is between 4 p.m. and 6 p.m., with no more than 45 minutes of cumulative time (including breaks between sets) for each exercise.

Practice only one movement at a time (up to two for each part to avoid fatigue).

Other methods are:

pulley cross chest];

Tension device supine chest expansion];

dumbbell supine flying bird];

Parallel bars arm flexion and extension];

Push-ups]. Except for breathing, the other points are the same as above.

For chest expansion exercises, inhale the chest expansion.

Do parallel bars arm flexion and extension, and you scold me for not coming out of the pectoral muscles for three months. I did it for a month and I had a little contour, and after three months of doing it, my pectoral muscles looked great. After a year, the pectoral muscles are basically in that shape.

Insist on doing it every other day. At first, I couldn't do much, four or five down, four or five, and then I could do more than ten or twenty in a group, and four sets a day. Persistence, absolutely effective.

Eat more lean meat and eggs at the same time.

Do push-ups、A month is guaranteed to have。 I am.

Do push-ups (put your feet high so that your body is at 45 degrees, and do it slowly and in place) or face forward, prop your hands behind your back on a chair or sofa, and lay your feet flat on the chair to do arm bends; Bench press with dumbbells (either heavy or barbell) can be an effective way to train the pectoralis major. Each group is done to the limit. Remember not to do it every day, but do it every other 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. (Xiaoyang Xiaohuazai original, do not copy, never anonymous, despise plagiarism!) ）

Do push-ups (put your feet high so that your body is at 45 degrees, and do it slowly and in place) or face forward, prop your hands behind your back on a chair or sofa, and lay your feet flat on the chair to do arm bends; Bench press with dumbbells (either heavy or barbell) can be an effective way to train the pectoralis major. Each group is done to the limit. Remember not to do it every day, but do it every other 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.

Chest 1Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

The upward and downward pushes are in an arc, allowing the pectoralis major muscle to be fully contracted and fully extended. 2.Incline Press:

Mainly train the pectoral muscles. Movement: The essentials of the movement are the same as the bench press, the difference is that the bench surface is adjusted to a 30 40 degree inclination, and the bench is done by reclining on it.

3.Lying flat birds: mainly practice the middle groove of the chest.

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore. 4.

Supine straight arm pull-up: the best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles. Action:

Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell behind the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit. Note: To prevent injury, the speed of the decentralization process should not be too fast.

Push-ups are the most effective, and you can get up in a month, with chest muscles and abdominal muscles.