There are many training methods for training the pectoralis major muscles, and these methods are difficult and easy, but these methods all have very good training effects. What are the training methods for the pectoralis major muscles? I believe there are some. Few people still know. So, what are the 10 pectoralis major training methods? Let’s take a look at how to train the pectoralis major muscles.
1. Smith bench press
Target exercise area: pectoralis major
The three types of Smith bench press, including flat, incline and decline, respectively focus on stimulating the middle, upper and lower parts of the pectoralis major muscle. However, no matter how inclined the press is, the middle part of the pectoralis major muscle is under greater pressure.
Action essentials:
(1) Adjust the position and angle of the long climb on the Smith machine: the flat bench press is horizontal, the inclined upward push is about 30 degrees, and the inclined downward push is generally about 20 degrees; keep the axis of the barbell in the corresponding part of the chest when the bench press is raised. ; Use a shoulder-width grip to fully stretch and completely contract the pectoralis major muscles.
(2) When the barbell is pushed up until the arms are straight (or when the elbows are kept at a small angle), the pectoralis major must be in a "peak contraction" state and pause for a moment.
(3) Exhale through the nose when pushing up, and inhale through the mouth when returning.
2. Barbell bench press
Target exercise area: Mainly exercises the entire pectoralis major muscle to build the entire chest circumference
Action essentials:
(1) Use a wide grip to fully stretch and completely contract the pectoralis major muscles; the trunk and chest are required to be lifted upward into a bridge shape, the shoulders are sunk, and the horizontal bar is placed on the chest 1 cm above the nipples; as a barbell When pushing up until the arms are straight, the pectoralis major must be in a "peak contraction" state and pause for a moment.
(2) Exhale through the nose when pushing up, and inhale through the mouth when returning.
3. Sitting chest press
Target exercise area: pectoralis major
Action essentials:
(1) First adjust the seat of the equipment to a suitable height. The standard is that the height of the handle is the same as the height of the upper edge of the chest. Then adjust the weight. After sitting on the seat, the head, upper back and buttocks are close to Backrest, waist tightened forward.
(2) After preparing the posture, raise your chest and retract your abdomen, look straight, hold the handle with both hands, then take a deep breath, feel the strength in your chest, push the weight up, and exhale at the same time. Do not fully straighten your elbow joint when pushing to the top. , then pause for 1 second, return, inhale at the same time, return to the point where the two upper arms are in a straight line, exert force again, and repeat the exercise.
4. Butterfly machine chest clamp
Target exercise area: Exercise the separation of the pectoral groove
Action essentials:
(1) Adjust the height of the seat so that the handles are at the same height as your shoulders, keep your arms slightly bent, and be careful not to open your arms too much (just open them to the plane of your back) to avoid injuring your shoulder joints, and do not weigh too heavy , pause for 3 seconds when adducting, and fully squeeze the pectoralis major muscle.
(2) Breathing: Take one natural breath every time.
5. Lying Bird
Main target training parts: the outer side, lower edge groove, lines and shape of the entire pectoralis major muscle.
Action essentials:
(1) Keep your elbows slightly bent at a fixed angle and lower them to the back plane. When lifting up, it is like hugging a big tree. Instead of going straight up and down, push along a certain arc to feel the pull of the chest muscles Stretch and contract.
(2) The angle between the upper arm and the forearm, whether raised or lowered, must be maintained at 100 to 120 degrees and the dumbbell must be in the plane of the shoulder and elbow joints. Lift your chest, lower your shoulders, and bring your pectoralis major muscle into the "peak contraction" position, and pause for a moment.
6. Dumbbell supine arm pull-up
Target exercise area: the upper and inner parts of the pectoralis major (also exercise the latissimus dorsi, triceps, and serratus anterior)
Action essentials:
(1) Preparatory position: Lie on your back with your upper back on the bench, your head slightly exposed from the end of the bench, your legs bent, your feet slightly wider than shoulder width apart, your whole feet supported on the ground, relax your waist and back, sink your buttocks, lift your chest and tighten your abdomen . Bend your arms, cross your hands at the top of your head and hold the inside of one end of the dumbbell with your palms facing upward and the dumbbell drooping.
(2) Pull-up action: While holding the bell in both hands, slowly bend your elbows and lower them toward the top of your head. Gradually bend your elbows until the upper arms are in a horizontal position, and the angle between the upper and lower arms is approximately 100 degrees to 120 degrees. At this time, the pectoralis major muscles should be fully expanded, the chest should be expanded, the abdomen should be tightened and the waist should be relaxed, and the buttocks should be sunk. When the dumbbell reaches its lowest position, use the strength of your pectoralis major and latissimus dorsi muscles to lift the dumbbell along the original path until your arms are straight in front of your chest.
7. Chest clip with tensioner
Target exercise area: Mainly exercises the lines and shape of the entire pectoralis major muscle group.
(1) Lean the trunk forward at 45 degrees: mainly exercise the upper part of the pectoralis major and the anterior deltoid muscle;
(2) Tilt the trunk forward 30 degrees: mainly exercise the lateral, middle and inferior grooves of the middle part of the pectoralis major muscle;
(3) Tilt the trunk forward 15 degrees: mainly exercise the inferior marginal groove, middle groove and lateral and middle grooves of the lower part of the pectoralis major muscle.
Action essentials:
Lift the upper arm slightly higher than the shoulder position or at shoulder level, relax the shoulder joints, bend the elbows slightly, and buckle the wrists slightly inward. The pectoralis major muscle feels fully stretched, and the contraction force of the pectoralis major muscle is concentrated and pulled from top to bottom. Until the handle is in the front position of the lower abdomen, and the pectoralis major muscle is in the "peak contraction" position, pause for a moment.
8. Chest arm flexion and extension
Target exercise area: lower part of pectoralis major
Action essentials:
(1) Preparation: Use the widest distance between the parallel bars to hold the parallel bars, and support the parallel bars with both arms straight
Standard type: Bend your legs naturally, overlap your feet, relax and sag your body; do not deliberately raise your chest, and make the lower part of the pectoralis major muscle perpendicular to the ground.
Powerful type: round your back, lean forward, put more tension on your chest muscles, and keep your chin close to your chest; stretch your feet forward in front of your body instead of bending your legs backward to prevent deceptive movements. This is an extremely valuable move and the ultimate chest builder.
(2) Action process:
Bend your arms at the elbows to lower your body to the lowest point, then take a deep breath. When breathing, use your arms to push your body up. Then inhale as you fall, and repeat the exercise again.
9. Push-ups
Target exercise area: Mainly exercises the lines and shape of the entire pectoralis major muscle group.
Action essentials:
(1) Lower your body and get closerground until your elbows are bent at 90 degrees. Keep your elbows closer to your body for a longer period of time. Face facing forward. Try to keep the tip of your nose up. Maintain your body in a plank position—don't relax your hips. As you lower your body, take a deep breath.
How far you stand off the ground depends on your strength and body type, but a good standard is to have your chest about a fist-height above the ground.
(2) Support the ground and lift your body. As you rise, exhale. The power of your lift comes from your shoulders and chest. You'll also use your triceps (the muscle on the back of your upper arm), but it's not the main muscle used. Don't try to use your butt or stomach. Continue pulling up until your arms are almost straight (but not stiff).
(3) Repeatedly lower and raise yourself in a steady rhythm. Each lower and raise constitutes a simple push-up. Repeat until you complete your goal or reach your limit.
10. Pull-ups
Target exercise area: Develop the upper and lateral chest muscles
Action essentials:
(1) Hold the horizontal bar with both hands with a wide grip (palms facing forward), with your feet off the ground, and your arms drooping and straightening your body naturally.
(2) Use the contraction force of the latissimus dorsi to pull the body up until the horizontal bar touches or is close to the chest. Stay still for a second to fully contract your lats.
(3) Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat.
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