How can I exercise my pectoral muscles? How can you exercise your pectoral muscles

Do push-ups, practice dumbbells, etc., and the specific exercises are as follows:

1. Do push-ups every day, the number should gradually increase, to be grouped, such as a group of 20, you can rest for 1 minute after each group, such as doing 2 sets today, 3 groups tomorrow, 4 groups or more the day after tomorrow, you must do more and more, so that you can break through the limit, if you can persist, generally after 2 weeks, the chest muscles will have obvious changes.

2. The correct posture of push-ups, there is no unified rule, generally the legs should be straight, and the distance between the hands should be changed, for example, narrow push-ups (the width between the little fingers of the two hands is about the same as the width of the shoulders), wide push-ups (the distance between the thumbs of the two hands is greater than the width of the shoulders), high push-ups (the position of the feet is higher than the head, if there is no equipment, the feet are generally resting on the stool, you may not be used to it at the beginning, but you will get used to it after doing it a few times).

Dumbbell. 1. Dumbbells are also a good equipment for exercising chest muscles, as long as you insist, the effect is also very good, dumbbell exercises are also grouped, generally 10-15 for a group, and many groups should be done every day.

2. There are many exercise methods for dumbbells, the most common ones are front and side lifts, and there are many other postures.

Tension device. I believe that many people have a tensile device, it is not expensive, dozens of yuan, it is convenient to exercise, and you can pull a few when you have time, but if you want to exercise international muscles, you must insist, you can't fish for three days and dry nets for two days.

Push-ups are a classic movement to train the chest muscles, and have always been one of the items in the middle school boys' sports assessment. In addition to the chest muscles, the muscles of the ribs, the back of the upper arms, and the front of the shoulders are also involved in the force. 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. 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. Since push-ups are based on body weight as resistance, as strength training, the intensity is not enough, so it is recommended that "training blocks" of exercisers choose barbell bench press, parallel bars arm flexion and extension and other training movements with greater load, and push-ups as a warm-up before training. In addition, it is recommended that girls practice this movement more, it is very helpful in shaping the curve of the chest and removing fat from the back of the upper arms.

Women's strength is generally insufficient, and they can practice by touching the ground with both knees, and the difficulty of the movement can be greatly reduced. Scientific fitness will have perfect muscles.

Train your pectoral muscles and push-ups every day and do one or two sets (20 reps per set) If you train your abs, do sit-ups and do one or two sets (30 reps per set) Thank you.

Exercising your pectoral muscles is not a one-day thing! Take your time! Simulate a fitness program, preferably by going to the gym.

Here's how:

1. Do warm-up exercises before each exercise. Just twist the joint.

2. Push-ups are well known to exercise the muscles and pectoral muscles in the arms.

Exercise method: slow motion, do a little less, hold on and stay on the ground for 10 seconds, then come up again, stay for 10 seconds. Do this repeatedly for about ten or so and it's about the same. After doing it, take a break and do it again, do several sets a day (depending on individual circumstances), 4 sets a day.

3. Arm strength to train chest muscles. Raise the arm gripper above your head and pull it with your pectoral muscles. Pull the pectoral muscles to the maximum, then lower them to the chest position, and contract for a period of time (and so on).

4. Tensile device to train chest muscles. Bend down to train your pectoral muscles and bend your arms to yourself. Bend the tensioner as much as possible, hold it still, and release it for a while (do this repeatedly, and rest when you are tired).

5. Sit-ups can also practice pectoral muscles (but more abdominal muscles).

6. Pounding the chest for a while every day can also effectively exercise the pectoral muscles. Punch your pectoral muscles with your fist for a while every day, it feels quite effective, you can try it.

7. In fact, muscle training is to slightly break the muscle tissue and then repair it. Keep in mind that there is a slight breakage, and all workouts need to be in a degree (within acceptable limits). Muscle recovery takes some time, so it is recommended to practice every other day.

If you are freehand, practice push-ups. If you have dumbbells, practice supine birds and bench presses. Gym words:

Thorax: A: (medial flank middle, inferior margin sulcus, middle sulcus) 1

Bench press (barbell wide grip, dumbbells) 2Lying on the Bird (dumbbell or tensioner) 3Double-arm flexion and extension (slightly wider grip) 4

Push-ups (slightly wider grip, feet and hands at the same height) 5Hammer puller clamp chest 6Seated instrument chair chest clamp b:

Middle groove, middle and lower part of the outer wing, lower margin groove) 1.Parallel bars with two arms flexion and extension (middle grip distance) 2Lying on the Bird (dumbbell or tensioner) 3

Bench press (middle grip distance) 4Push-ups (middle grip distance, hands and feet at the same height) C: (lower margin groove, middle and lower part of the lateral wing) 1

Incline bench press 2Downward Slope Flying Bird 3Push-ups (middle grip distance, hand height below foot position) 4

Flat bench press (middle grip distance) Back: A: Seated anterior neck pulldown B:

Seated posterior neck pulldown C: Dumbbell pitch row D: Pitch hold pull-up E:

Broad grip pull-up in front of the neck F: Seated opposite grip flat pull G: Prone push-up H:

Deadlift Shoulder: A: Upright press B:

Seated post-neck press C: Dumbbell front flat raise D: Dumbbell side flat raise E:

Raise the bell and shrug f: dumbbell leaning over the bird Humerus two: a:

Barbell curl b: Seated diagonal support with both arms backgrip curl C: Standing dumbbell hammer curl D:

Seated dumbbell alternate curl e: standing tension device single arm reverse grip curl f: prone curl humerus three:

A: Stand with your arms bent in front of your chest and elbows down B: Supine back support C:

Supine arm flexion pull-up D: Seated single-arm neck back arm flexion and extension E: Narrow grip press f:

Pitch arm flexion and extension Legs: A: Squat at the back of the neck B:

Recumbent weight-bearing leg press c: leg curl d: leg extension e:

Cut span f: Seated calf raise Note: Bodybuilding exercise is an exercise that focuses on aerobic metabolism and supplemented by anaerobic metabolism.

When exercising, practitioners are required to master the correct breathing method, otherwise it is easy to produce dizziness, nausea, premature fatigue and other phenomena. Generally, exhale when exerting and inhale when recovering.

Adequate rest: Adequate rest is when a post-workout muscle is given enough time to repair its muscle fibers. General large muscle groups (eg:

chest, back, legs) should be exercised 48 hours after the second workout; Small muscle groups (e.g., brachial second, third, calf) should rest for more than 48 hours. Reasonable diet:

Equipment exercise is to repair the damage of muscle fibers to thicken and increase muscle latitude, so in order to give muscle fibers enough protein to repair after training, we should consume enough protein (the average athlete protein intake is grams and kilograms of body weight. Muscle growth takes time, there is no shortcut, if you want strong and good-looking muscles or step-by-step exercise is correct, I wish you success.

Go to the workout center, where the equipment and the instructors are available, and they can help you improve in a while.

Exercises to exercise the pectoral muscles: barbell incline bench press, dumbbell incline bench press, dumbbell incline bird Barbell horizontal bench press, dumbbell horizontal bench press, dumbbell horizontal bird Barbell incline bench press, dumbbell incline bench press, dumbbell downward incline bird Seated chest clamp, gantry chest clamp Bare hand exercises on the pectoral muscles: parallel bars arm flexion and extension, incline push-up, horizontal push-up, incline push-up.

Hello, if you want to grow muscles and exercise good-looking muscles, you can't do it at home, only go to the gym, the most important thing is exercise, diet and rest, these 3 points are indispensable, a little less will affect your muscle growth rate, and people and people have different muscle growth speeds, some people will be very fast, some people will be very slow, every morning: eat 2 eggs, 2 slices of bread, 1 generation of milk, noon: beef, mutton, rice, vegetables, dinner:

Fish, beef and mutton, vegetables! You must maintain high protein and high calories every day, so that you can quickly grow your muscles by exercising and resting well, supplement: sleep must reach 8 hours, you must lie down at 11 o'clock, and the body repair and rest is from 11 p.m. to 1 a.m.!

To add to this, you should have parallel bars near your home, he is particularly good at exercising your pectoral muscles, and it can also exercise your shoulder and upper limb strength)!

These three movements are enough.

Elastic band fitness, pectoral muscles!