Stretch rope pectoral muscle exercise method

Fit and sexy pectoral muscles believe that many men want to achieve the effect of fitness, but most are using dumbbells, barbells to exercise, today to introduce you to the use of tension rope, the simplest way to exercise the pectoral muscles of fitness equipment.

Standing forward push

Target muscle: pectoralis major muscle upper Action essentials. 1, the tension rope fixed in a lower position, feet parallel standing, and hip width, tighten the waist abdomen, the upper body slightly forward, chest, contraction of the shoulder blades. 2, both hands grasp the tension rope, palms down, elbows and shoulders with the same height or slightly lower than the shoulders, inhale, exhale, push upward obliquely, inhale restore to the initial position, the whole process to focus on the contraction of the chest muscle groups. Target muscles: middle pectoralis major Action points: the same preparatory actions, inhalation, exhalation is to push the arm forward, stop when about to straighten, do not lock the elbow joint, inhalation restore to the initial position. Target muscle: the lower pectoralis major Action points: the tension rope fixed in a relatively high position, other preparatory actions are the same as the above, but the arm needs to push down to the oblique.

Crossed tension rope exercise

Target muscles: pectoralis major Action elements. 1, the tension rope fixed in the same high position as the shoulders, feet parallel to stand with hip-width, and tighten the waist and abdomen, the upper body slightly forward, chest, contraction of the shoulder blades. 2, both hands grasp the tension rope on both sides of the body, the arms are slightly flexed position, palms relative. 3, inhale, exhale at the same time, hands to the chest arc close together until the two hands touch.

Weighted push-ups

Target muscles: pectoralis major, triceps brachii Action essentials: push-up itself is to exercise the pectoral muscles is a better way, and pull rope can give push-ups to increase the difficulty, strengthen the exercise pectoral muscle effect. You can use the 8 word tension rope back in the back (as shown in the picture), both hands to fix the handle in the palm of the hand, and then do push-ups. This is the basis for push-ups very skilled.

Assistance push-ups

Target muscles: pectoralis major, triceps brachii Action points: the tension rope fixed in their own belt, the other end is fixed in a higher position, and then start to do push-ups.

One-handed push-ups

Target muscles: pectoralis major, triceps brachii Action points: the tension rope fixed in a high position, and then do push-ups with one hand.

Supine 8 rope push-ups

Target muscles: pectoralis major, triceps brachii Action points: the tension rope on the back, lying on the ground, both hands will be fixed in the palm of the arm handle. Inhale, exhale when pushing upward until the arm straight, keeping the elbow joint slightly flexed. Inhale to restore.