How to exercise the pectoral muscles most effectively?

Incline dumbbell press:

Work the upper pectoralis major muscle. The advantage of dumbbells over barbells is that there is no horizontal bar limit, which can fully stretch the pectoralis major muscles, and be careful not to lower them too low, so as not to strain the pectorals. This exercise is done at the front because free weights require a lot of effort.

The angle of the inclined plate is controlled between 30-45 degrees, and the greater the angle is too large, the greater the pressure on the anterior deltoid muscle, which will affect the force of the chest muscle.

Incline dumbbell bench press:

Work the lower pectoralis major muscle. It is advisable to place dumbbells or barbells on the sides of the ribs at the bottom, not in the middle of the pectoralis major muscle, so as not to put pressure on the shoulder joint.

Consistency is most effective If your pectoral muscles are normal, push-ups are sufficient.

When he's thick enough, you'll look into the shape problem, of course, and you can hold on until that day.

1.Warm up before each exercise. Just twist the joint.

2.Push-ups are known to work the muscles and pectoral muscles in the arms. Individual Workout Methods:

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 you finish it, take a break and do it again, and do several sets a day (depending on your situation).

3.Arm strength equipment exercises the pectoral muscles. The author raised the arm strength device to the top of the head and relied on the pectoral muscles to pull it (I don't know if it is accurate, but I feel that the pectoral muscles are OK). Pull your pectoral muscles to the maximum, then lower them to the chest position, and contract for a while (repeat).

4.The tension machine trains the pectoral muscles. The author bends down to train the pectoral muscles and bends the arm muscles to himself. Bend the tensioner as much as possible, hold it still, and release it for a while.

5.Sit-ups also work on your pectoral muscles (but more abs).

6.Pounding the chest area for a while every day can also effectively exercise the pectoral muscles.

7.In fact, muscle training is to repair a slight break in muscle tissue. Keep in mind that it is a slight breakage, all exercises need to be done to a certain degree (within the range that you can accept), and it will take some time for the muscles to recover.

You should have a tool:

Here are the recommendations:

Buy a dumbbell and stick to it:

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it on the fingertips of your hand, keep your forearm still and then clench, lift the dumbbell to the wrist area, slide it down to your fingertips, hold it again, and so on.

The following is a detailed answer to the specific parts:

1. Dumbbell curl to train biceps.

2. Dumbbell flexion and extension, training triceps.

3. Dumbbell forehand and backhand wrist flip to train forearm muscles.

4. Dumbbell lift + standing bird to train the deltoid muscles of the shoulder.

Check out the specific actions**, there are a lot of them on the Internet. The text is not clear! Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted.

Breathing with anaerobic exercise. Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.

According to what I said, you can practice in a week.

Do push-ups At the beginning, do 3 sets a day, 20 per group, 1-2 minutes apart between each group, and have the ability to do 3 sets a day, 30 per group and 2-3 minutes apart in each group, which is difficult to stick, but it feels okay to increase the intensity, and the most important thing is to break through the maximum limit of the muscles, and it is useless to have no soreness.

Note: What I ask is the foundation, must be practiced every day, and to standard, almost chest to the ground, otherwise the previous efforts are in vain, the first 2-3 days of abnormal muscle pain, this is a good phenomenon, do not give up, the muscles will no longer be painful in the future, this is a full-body exercise, especially the chest and arm muscles are significantly enhanced, the waist and abdomen will also be strengthened, it is a multi-win exercise, come on, do not give up lightly!! With sit-ups Two sets of 20 in each group, with an interval of 1 -2 minutes, when the pectoral muscles and abdominal muscles will be connected, which looks beautiful!!

These three movements are enough.

Protective belt is an indispensable equipment in bodybuilding. In particular, when doing heavy weight squats, it has the effect of protecting the waist. At the same time, it helps to practice large strength, improve training intensity, and prevent injury accidents.

Do 50 push-ups a day, you can divide it into 25 times each time in the morning and evening, and then do dumbbell birds, this action can modify the pectoral muscles in order to achieve the best results, and finally do some bench presses, but do what you can, safety first, exercise mainly depends on people's endurance, to persevere, hope to succeed.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

If you don't have the equipment, the easiest thing is push-ups; If there is equipment, the best is the bench press, and the dumbbells with heavy bench press will also do.

The shape is related to the way, and it is best to take a variety of ways.

Also, practice is one thing, eating is very important.

Pick up dumbbells and do chest open exercises.