How to train the strength of pectoralis major is a hot topic for friends who like fitness. In fact, there are many ways to train the strength of pectoralis major. You can choose according to your own preferences. This article tells you how to train the strength of pectoralis major.

How to train the strength of pectoralis major 1 1, fitness solid ball push-ups

Fitness solid ball push-ups will bring a lot of balance and cooperation, which is a great challenge.

Put a solid ball on the floor and do narrow push-ups with your hands on the solid ball. The ball should be aimed at the middle of your chest. Quickly release the solid ball, do push-ups, and resume the initial action when the chest touches the solid ball. This is a complete action.

2. Wide-grip bench press

Using a wider grip bench press than the standard shoulder width grip bench press can reduce the participation of triceps brachii. The triceps brachii no longer plays a leading role in sports, and the muscles in the chest should exert greater strength, thus breaking out greater strength, while the triceps brachii and the chest muscles lying on the same shoulder width have the same effect.

Step 3 climb the rope

You will think that this is not a chest muscle exercise, but rope climbing can provide new requirements for chest muscles. Chest bench press can cause tendinitis, so it is good to do push-pull exercise together, first do some narrow grip pull-down, and then climb the rope. Because the shoulder has been bent, this is a new way to exercise the muscle fibers in the lower part of the chest muscle.

Step 4 adjust your bird shape

Make sure your shoulder blades are contracted, not protruding. When the shoulders are forward, the pectoral muscles are in a shortened position, and when you take back the shoulders, the pectoral muscles are in a longer position, so that you can burst into greater strength and make your figure better.

Step 5 use an arc barbell

Use a curved barbell-Compared with a typical horizontal barbell putter, there is more space in the center, which greatly increases the range of motion. Curved bar bench press can stimulate more muscles and increase the use of power units. It is recommended not to try too heavy weight. You can choose a lighter weight, but do it several times. This is an extreme range of motion. If the weight is too heavy, the risk of injury will greatly increase.

How to train the strength of pectoralis major 2 1, rope bird

In fact, many people will have a misunderstanding in the sport of standing on a rope and flying birds, so the essentials of this sport must be grasped clearly. First of all, when we do this exercise, the biggest taboo is that the shoulders need to be retracted, so don't focus on other parts. The pectoral muscle is the point we should pay attention to. In addition, this action often exerts force on the toe of deltoid muscle, so we must avoid it and focus on the pectoral muscle. The main point of the action is to stand up straight first, then we adjust the weight of the instrument to a force that we can accept and control, and then imagine touching the elbow at the top of the action, don't let the shoulder push forward, and try to ensure that the elbow is not bent.

2, parallel bars arm flexion and extension

The arm flexion and extension of parallel bars is actually an action that is easily forgotten by everyone. Many people think that this action has little effect, but it is a very helpful action for the exercise of pectoralis major. This action is actually the most real exercise for pectoralis major, and it is more aimed at the lower part of our pectoralis major, so people who want to exercise the lower part of pectoralis major are very suitable for this action. If you do this exercise, you need to be exhausted, basically 15 times each time. One group doing three groups can be close to exhaustion.

Step 3 push-ups

Push-ups are a very versatile exercise method, which can help us exercise to many parts and is also very effective when exercising chest muscles. Similarly, it is also one of the effective ways to exercise abdominal muscles. Push-ups must be done at least 100 times to become a group of most people. After doing a group, you can obviously feel the muscles burning. At this time, we have started to exercise our chest muscles. If you need more exercise, you can increase it appropriately, but remember not to put too much pressure on your muscles.

4. Long-distance pull-ups

Doing wide pull-ups is an effective exercise for chest muscles when we exercise. At first, we held the pole with both hands, and the distance between our arms was slightly wider than our shoulders. At this time, when we are ready, we can use our arms to get our bodies off the ground. Remember that the next step is to lift the body up with our chest strength until the head can surpass the horizontal bar, indicating that the action is complete, and then relax the retraction action. You need to do it in groups at once 15.

5, dumbbell downward tilt bench press

This exercise is mainly to exercise the lower part of the chest, and when doing this exercise, we use the lower inclined plate because it can make our exercise more concentrated and will not lead to the participation of the front toes of the shoulders. Then let's talk about the essentials of action. First of all, when doing this action, the whole process is controlled by the chest muscles. Squeeze your chest at the top, and you can't say that your chest has been exercised until it is fully contracted.