How to exercise to make your pectoral muscles bigger, and what exercises to make your pectoral muscl

It's very simple, push-ups + double carrying and arms bending!

If you have the conditions, you can go to the gym and have professional equipment to practice, and the effect is better.

Exercises at home, mainly push-ups, but also tension machines, dumbbells.

1。Push-ups: Divide into 3-5 sets of 30 reps until you are tired.

2。Tensioner: According to your own situation, it is also divided into 3-5 groups, each group of 10-20 times.

3。Dumbbell bench press.

Focus on the pectoralis major, deltoid and triceps. b.Starting position: Lie on your back on a flat bench with your feet flat.

Step on the ground. Hold the dumbbells with your palms straight up.

c.Action process: make the two straight arms open to both sides, slowly bend the arms, the dumbbells fall vertically, and when they fall to the lowest place, they do an upward push and exhale when they push up. Then push up to the open position and repeat.

d.Training points: Don't arch your back and hips or hold your breath, as this can cause your muscles to lose control and be dangerous.

4。Lying flat dumbbell flying birds.

Focus on the pectoralis major and deltoid muscles.

b.Starting position: Lie on your back on a flat bench with dumbbells in each hand.

With your heart facing each other, push up until your arms are straight and supported above your chest.

c.Movement process: Drop the dumbbells parallel to the sides with both hands, bend the elbows slightly, and drop the dumbbells until you feel the muscles on both sides of the chest feel fully stretched, and make the upper arms fall below the shoulder water.

Flat line. When the dumbbells fall, inhale deeply. Exhale as you hold the bell and lift it back to its original position.

d.Training points: If dumbbells.

When falling to the sides, if the arms are extended, it is difficult for the chest muscles to stretch and contract.

5。Diet should focus on strengthening high protein and high fat.

Protein intake peaks at around half an hour to 1 hour after each exercise. Be mindful of eating foods that are high in protein. Do all of the above, and be persistent and persistent, and I'm sure you'll get there.

Go for it, friend.

Want your pectoral muscles to get bigger and bigger? Teach you 7 movements to make your pectoral muscles bigger!

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.

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.

Persistently practice bench press, all kinds of bench presses, barbells, dumbbells, one is indispensable, and after each exercise, find a parallel bar to do arm flexion and extension, consolidation and consolidation. Push-ups can be dispensed with.

Bench press is very good for increasing pectoral muscles, when doing bench press, the bigger point of the two hands outward, the effect will be better, or you can practice dumbbell at home, lie flat up, both arms into a cross (into a cross), and then stretch up, I practice like this, it's okay. You can touch your pectoral muscles with your hands and feel how you can exercise to tighten your breasts.

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. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Pectoral muscles: Bench press with dumbbells, flat lying bird (Note: Dumbbells must be adjustable weights.)

That is to say, after you exercise for a period of time, the muscles grow quickly, but the human body has a strong ability to adapt, after 6 exercises, if you use the same weight again, then the muscles will grow very slowly, or even no longer grow. )

Dumbbells lie flat on the bird. The tension device clamps the chest, and these movements are all exercises for the upper chest muscles. You have to make a workout plan, not just the pectoral muscles, but the other muscles as well.

Abs: V-shaped from both ends. (Practice every other day, 4 sets of 10 each time, increase the number every month).