What is the best way to train your pectoral muscles

Push-ups are the easiest and most common way to exercise your pectoral muscles. The correct way to do push-ups is: arms apart, slightly wider than shoulders; The toes support the ground, and the torso is controlled in a straight line with waist and abdominal strength; Then spread your elbows apart to the sides and slowly lower your body to the ground with your upper body; Pause slightly, then control the reset, and when the elbow is close to straightening, move on to the next movement.

As you gain strength, you can increase the difficulty by placing your feet on the steps.

Many people do push-ups that are not standard, or they slump down, or pout their hips, or the range of movement is too small......Distortion can greatly reduce the effectiveness of training, so it should be avoided as much as possible. In particular, it is important to keep the elbows open outwards rather than pointing the tips of the elbows towards the back of the body, otherwise the muscles in the front of the shoulders will take on too much weight and the focus of the exercise will not be on the pectoral muscles. Do 12 20 reps each time, take a break of 1 2 minutes each last night, and do it in 5 8 sets.

Good luck with your fitness.

Place your palms facing each other, place them in front of your chest, and then squeeze your palms hard for a minute, doing 6 8 sets, which also has an effect.

Here's how to train your pectoral muscles:

1. Lie flat on the instrument and hold the dumbbells in both hands and lift them from both sides to the middle.

Specific movement essentials: When the hands are open, be sure to let the pectoral muscles be in a relaxed state, rather than transitioning outward to stretch the pectoral muscles again. The frequency of the action should not be too fast, generally a group of actions in 5 or 6 seconds is sufficient.

No less than 20 reps per workout.

2. Lie flat on the instrument and hold the dumbbells in both hands and lift them up.

Note that you must warm up in advance before exercising to keep your body active. Don't stay on top when lifting up, and fall down after lifting, don't be too fast. The time of each exercise should not be too short, otherwise it will not have an effect, generally a workout should be done at least about 30 times, and you should insist on exercising every day.

3. Hold the dumbbells with both hands and bend down at 90 degrees to lift the dumbbells to both sides.

When exercising, you should pay attention to the balance of your body and don't lift the dumbbells for too long, because the exercise is the pectoral muscles, as long as the pectoral muscles are stretched.

One is to supplement nutrients, especially protein, and then concentrate the protein on the muscles in the chest.

Personally, I think the most effective way to exercise is to lift barbells or dumbbells.

If you have the conditions, you can use the barbell to do bench press, push three sets each time, each group of 8-12 pushes, and the weight is the limit to what you can bear.

It's best to ask a friend to help you at first and avoid getting hurt.

If this method is persistent, the pectoralis muscles can develop rapidly. Then make a bird with dumbbells, which can modify the shape of the chest and continue to exercise the pectoral muscles.

The muscles in the chest are the fastest push-ups. The muscles in the abdomen are the fastest with sit-ups. The muscles of the arm are the fastest at lifting dumbbells. Absolutely.

Methods of exercising the pectoralis major muscles: 1. Do push-ups (raise the feet so that the body is at 45 degrees, and take slow and in place as the standard when doing it);