There are many training exercises for how a person should train the pectoralis major. However, some people don’t know how to train the pectoralis major. In fact, they can use incline push-ups, decline Smith machine bench press, and lower These four methods are the Incline Dumbbell Fly and the Medium Grip Dumbbell Bench Press. So, how to train the pectoralis major muscles more effectively? Let’s take a look next.
Incline push-ups
1. Facing a flat stool or a stable surface, place your hands on the edge of the stool shoulder-width apart. Place your toes on the ground, straighten your body, tighten your abdomen, and straighten your arms. This is the starting position of the movement.
2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until your chest is close to the edge of the stool.
3. Quickly straighten your arms, lift your body up, return to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
4. The above is a complete action, repeat the action to the recommended number of times.
Decline Smith machine bench press
1. Place the decline bench under the barbell of the Smith machine and adjust the barbell to a suitable height. Lie on an incline bench, with your legs fixed on the bench, your back close to the bench, and your waist slightly raised. With hands slightly wider than shoulder-width apart, hold the barbell, unlock it from the rack, and extend your arms straight up. This is the starting position of the movement.
2. Bend your arms, slowly lower the barbell, and inhale at the same time. Pay attention to controlling the strength during the lowering process until the barbell touches the lower part of the chest.
3. Then quickly push the barbell upwards and exhale at the same time.
4. The above is a complete action, repeat the action to the recommended number of times. When finished, lock the barbell back into the rack.
Incline dumbbell fly
1. Fix your legs on the top of the incline bench, hold a dumbbell in each hand, place it on your legs, palmsOpposite each other.
2. After lying down, lift the dumbbells above your chest, with your arms naturally straight and perpendicular to the ground. The two dumbbells are in contact with each other, with the palms of your hands facing each other. This is the starting position of the movement.
3. When inhaling, start to slowly open your arms to both sides of your body. As the opening increases, the bend of your elbows slightly increases.
4. After the chest is stretched to the limit, pause for a moment, and then while exhaling, lift the dumbbells back to the starting position.
5. The whole movement is not a simple push up and down, but like a bird flapping its wings. The trajectory of movement is perpendicular to the ground, not perpendicular to the body.
6. The above is a complete action, repeat the action to the recommended number of times.
Medium grip dumbbell bench press
1. Sit on a bench, hold a dumbbell in each hand, place it on your thighs, palms facing each other.
2. Then lie down, hold your chest up and your abdomen in, hold your arms at a mid-range distance, palms facing each other, shoulder width apart. Then straighten your arms upwards, perpendicular to the ground. This is the starting position of the movement.
3. Bend your elbows and slowly lower the dumbbells to your sides until your chest is stretched to the limit. Inhale while lowering.
4. Pause at the bottom for a while, then quickly straighten your arms upwards, return to the starting position, and exhale at the same time. Focus on squeezing the pecs at the top.
5. The above is a complete action, repeat the action to the recommended number of times.
Editor’s recommendation:
How should ordinary people exercise the upper part of the pectoralis major
How to train the pectoralis major muscles most effectively
What are the best hot yoga detox poses
Can regular squatting against the wall help slim down your legs?