How to stretch the pectoral muscles is very important in the process of exercise, so the exercise of the pectoral muscles is also a goal of many people's fitness. Then there are many ways to stretch the chest muscles. Let's share how to stretch the chest muscles.

How to stretch the chest muscle 1 1 and enlarge the chest?

Chest and abdomen, keep your back straight; Hands need to be lifted parallel to the ground. When the arms are open, the chest is opened, and elbow flexion and straight arm alternate.

Step 2 cross your hands behind your back

Stand with your hands behind your back, palms up, fingers crossed, elbows straight, arms slowly lifted upward, head up, face forward, and chest upright when stretching.

In addition, if you can't touch your hand behind your back, you can also grab the towel with the help of a towel and slowly raise your hand after the emperor. You can constantly adjust the length of the towel between your hands until you find the right distance.

3. Stretch forward.

Stand on both feet, keep the forearm of one arm on the fixture, then slowly press the center of gravity forward to stretch the chest muscles, keep this action for 15 seconds, and then switch to the other side.

Step 4 stretch on your back

Lie on your back on the table with a folded blanket under your upper back, your legs bent, your upper body hanging on the edge of the table, and your hands crossed behind your head. Exhale and lower your head and shoulders to the ground. Keep your neck straight and your elbows open. Ask your partner to fix your feet if necessary.

In fitness exercise, stretching plays a very important role, which can help muscles to relieve spasm and stiffness after exercise and reduce the occurrence of sports injuries. How to stretch chest muscles?

5, sitting stretch

Sit in a chair with your hands crossed behind your head and the top of the chair at the middle height of your chest. Inhale, lean back and pull your arms back.

6, the benefits of chest muscle stretching

1, stretching the chest muscle can help it lengthen, enhance the exercise effect, and contribute to the overall muscle volume growth.

2, stretching can stretch the chest muscles, increase the flexibility of the muscles, make the muscles more elastic, and will not make the muscles stiff.

3. Stretching the pectoral muscles after exercise can effectively relieve muscle pressure and accelerate the recovery of the pectoral muscles.

4. It can effectively prevent muscle soreness caused by the accumulation of lactic acid (lactic acid is the final product of glycolysis metabolism, the main basic energy source of muscle).

7. How long does the chest muscle stretch?

Each action lasts 15-30 seconds.

When stretching, you should pay attention to keeping the action 15-30 seconds when you feel the chest muscle stretching, which can increase the effect. The total stretching time is about 3-5 minutes, which can be adjusted according to individual circumstances.

8. What should I pay attention to when stretching my chest muscles?

1. Generally, static stretching is adopted. The so-called static stretching means keeping a posture still for 15-30 seconds.

2. When stretching, it is normal to have slight pain, but because everyone's joint mobility is different, it is necessary to stop stretching in time when the discomfort is strong.

3. Stretching should be as gentle and slow as possible, and don't overstretch.

To develop well-defined breasts correctly, deeply and effectively, it must follow the plan we designed.

How to stretch pectoral muscle 2? First, the barbell is pressed horizontally.

Never ignore this exercise. In order to make it play its role to the maximum, it is necessary to carry out serious analysis and research from the following aspects.

Prepare posture, with your feet flat on the ground, and the distance between your feet is slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the barbell and control it. Proper wide grip distance is an important link to stimulate the chest muscles to the greatest extent. Narrow grip will use more deltoid toes and triceps brachii. Too wide grip strength will shorten the range of motion and may lead to excessive pressure on the wrist and rotator cuff.

Practice 1 Take a deep breath to prepare your body. The barbell leaves the frame, forcibly contracts the pectoral muscles at the apex, and accurately pulls the barbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the barbell half-way. When the barbell bottoms out, the chest muscles should feel fully stretched. The contraction and extension of the pectoral muscles are like squeezing the rubber band intermittently when using a barbell.

Control breathing when the barbell descends. When the lever touches the chest, make a short stay, stay nervous, don't relax, and be ready to push the barbell. When the barbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles. Imagine pushing the barbell away from yourself. The correct action is that there will be pressure on the upper back. When you are close to exhaustion, you will find the barbell moving slowly and steadily.

The number of groups is 3 ~ 4, and 1 group does not need perfect shape, so try to achieve 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the barbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the weight for 2 seconds. The rest between groups is 1 ~ 2 minutes.

Skills:

1, don't just push the barbell with your arms, imagine pushing your body and barbell off the plate with the strength of your whole chest muscles.

2. Make sure your hips are against the flat. Don't lift your hips during practice, otherwise it will cause injury and reduce the exercise of chest muscles.

3. Push the barbell up and grab the barbell instantly, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine that energy is transferred from the abdomen to the grasping hands.

It is suggested that it is not only easy to damage the sternum and pectoral muscles, but also reduce the stimulation to the pectoral muscles and inhibit muscle growth.

Second, the dumbbell bird

This is an ideal exercise to build a perfect chest muscle. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. Can make the human body feel strong stretching and contracting movements. Correctly following the following exercises will build stronger and more stylish chest muscles.

Prepare posture, with hips and shoulders on the stool and feet flat on the ground. Hold the dumbbell close to your chest, palms facing each other, and then lift the dumbbell upward, with your arms basically straight.

Practice, when reaching the lowest point, the upper arm is basically flush with the bench, the elbow is bent about 90 degrees, and the chest muscles are fully stretched. Put the dumbbell down slowly and inhale at the same time. Don't rush for success. Raise the lower edge of the rib to stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to do the "flying bird" action backwards and upwards, and return to the starting position.

A total of 3 groups, each group 10 ~ 15 times, adhere to the rhythm of "3-0-2" seconds.

Skill, because it is not "recommended". Imagine "hugging" a person while lifting the dumbbell backwards and upwards, and don't push him away from beginning to end.

Tip: In order to avoid pulling shoulders, proper weight can keep your movements standardized.

Third, dumbbell tilt, bench press.

Inclined plates with different inclinations can be used. For example, when the tilt angle is very large at first, gradually reduce the angle until it is parallel to the ground, use the same weight, and the interval is very short, which is conducive to reducing muscle fatigue.

To prepare for posture, put dumbbells directly above your shoulders with both hands, put your feet flat on the ground, keep your back straight and lean against the inclined plate, tighten your abdominal muscles and straighten your neck.

In practice, dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be smooth and smooth, paying special attention to the squeezing of the pectoral muscles, and the movements should be slow when recovering.

Number of groups, do 3 ~ 4 groups, each group 10 times. The action rhythm is "3-0-2" seconds. Try not to pause (only at the top or bottom if you need to pause a little).

Skills:

1. When pushing the dumbbell upward, try to make the dumbbell "float" gently as if it were out of control. In this way, the chest muscles must start working immediately to prevent dumbbells from falling.

2. When lifting the dumbbell, turn your hands inward and turn your palms opposite at the highest point. When you fall, your hands are turned outwards, and when you reach the lowest point, your palms are facing your feet. To avoid the dumbbell dropping too low, it is advisable to drop the dumbbell to almost touch the outside of the pectoral muscle.

Fourth, the barbell is tilted and bench pressed.

It can be used as a substitute for dumbbell bench press.

Stand by and use your back. Place your feet flat on the ground, slightly wider than your shoulders. The hand slightly wider than the shoulder holds the bar, and the arm is basically straight, locking the elbow joint. Push the barbell away from the barbell rack above the chest and control it.

Practice until the pectoral muscles are fully extended, then push to the starting position, and the pectoral muscles are completely tightened.

A total of 3 groups, each group 10 times, the movement rhythm is "3-0-2" seconds, fully exercise the chest muscles.

It is suggested that 70% efforts will yield 100%, which is not scientific training! Remember, don't run out of will in muscle work, use your brain to analyze experience and try to get through the initial "fatigue illusion". Experience has proved that it is just around the corner to carve a solid and well-defined chest through the practice of combining full extension and complete contraction.