How to exercise the pectoral muscles to work, and how to exercise the pectoral muscles most effectiv

Just do push-ups, and all of the above are effective.

If you contact at home, you still do push-ups.

You can practice more, flat chest push, chest push, chest push, cross chest and other movements, and then adjust the exercise with the weight.

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.

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.

Today's class can strengthen the chest muscles and exercise the strength of the chest and arms, so it is recommended to start with light dumbbells.

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

It is customary to divide the chest into upper, middle, lower, lateral and middle chest grooves.

01) Seated Bench Press: It is suitable for beginner gymnastics to exercise chest strength initially, which is safe and reliable.

02) Smith Bench Press: Suitable for beginners to master the barbell bench press technique, the upside, plank and downside are mainly used to exercise the upper, middle and lower parts of the chest.

03) Barbell bench press: The classic exercise of the pectoralis major muscle, the three postures of incline, plank and incline are mainly used to exercise the upper, middle and lower parts of the chest respectively.

04) Dumbbell bench press: The most classic exercise of the pectoralis major muscle, the three postures of upward incline, plank and downward incline mainly exercise the upper, middle and lower parts of the chest respectively.

Stick to it, 2 times a week, 1 hour each time.

The growth of the pectoral muscles is from the outside to the inside of the horizontal growth, don't be too anxious, the middle seam of the pectoral muscles is more difficult, so it is more difficult to practice, and the developed middle seam needs to be very developed on both sides of the pectoral muscles, so at the same time do not stop the bench press and other exercises to exercise the entire pectoral muscle action training.

1. Dumbbell birds, flat plates, upward slopes, and downward slopes should be done.

2. Narrow push-ups.

3. The parallel bars arm is flexed and extended, with the head bowed and the chest in place, the toes forward, and the upper arms.

4. Static chest clamping, that is, crossing the hands, contracting the pectoral muscles vigorously, and squeezing the middle forcefully, also known as crab chest clamping.

If you only have dumbbells, you can only do these actions, hehe, another way to tell you, is to climb the pole, which is also a way to exercise the medial pectoral muscles, but it depends on your weight, light weight, you can try to climb the pole, because in the process of climbing the pole, the arms should be wrapped around the pole, holding the pole, and this kind of wrapping action is to rely on the inner pectoral muscles, so the effect is still good.

Hope the above can help you.

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