Regionally, the whole pectoralis major is divided into three areas: upper, middle and lower. In view of the three areas, some changes should be taken in the practice methods to achieve the purpose of evenly, firmly and clearly stretching the upper, middle and lower breasts.

1, diamond push-ups:

Keep your back straight, put your hands in the lower right cavity of the pectoral muscle, about 45 degrees inward, and your thumb and forefinger are triangular. The amount of training each time is 7 ~ 8 times in 2 groups.

2. The exercise method of increasing the thickness of sternum:

The focus of the action is to do push-ups on the flat ground with the hand distance slightly narrower than the shoulder. It is suggested to do two groups at a time, each group 12- 15.

3. Key push-ups on the left and right sides: the back is straight, the core is tightened, and the distance between the hands is slightly wider than the shoulders. Take the left side as an example, lift the feet to the other side of the body, and ensure that the upper body is not skewed, and the arm bends over the elbow joint, slightly higher than the trunk, 3 groups in each group 10 times.

4. Exercise method for thickening the upper chest thickness:

The key point of the action is that the hand distance is shoulder width. Push-ups are performed downhill, and each group has 15 push-ups.

Extended data:

Precautions for chest muscle exercise:

1, barbell pressure (bench press), barbell weight, grip mode, grip distance, lifting angle, lifting speed, number of groups and other factors affect the training effect of pectoralis major.

2. The position of lever lifting must be placed in the part where the pectoral muscles are being practiced (down to the diaphragm and up to the clavicle), and the chest training should be from bottom to top, from wide to narrow.

3. First practice the lower chest (supine), then the middle chest (recumbent), then the upper chest (recumbent), first hold the wide bar, then the middle bar, then hold the narrow bar to practice the width of the chest muscle, and the narrow bar to practice the height (thickness) of the chest muscle.

4. Breathing while lying down: Breathing in when exerting force can increase the amount of myoglobin and muscle glycogen stored by oxygen for twins, and make the muscle capillaries bigger, which is beneficial to exerting force.

If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced.

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