Exercise pectoral muscles

Fit pectoral muscles can make a man's body look more perfect and attractive. Here are some of the more common ways to exercise your pectoral muscles.

Bench push-ups

Auxiliary equipment: flat bench Exercise target: pectoral muscles, mainly exercise the upper chest muscles Exercise action: rest your feet on a flat bench, hands support the ground to do push-ups. Do push-ups to keep the back straight, and can use the distance between the hands to change, to stimulate different positions on the chest.

Upper incline plate barbell bench press

Auxiliary equipment: barbell, inclined plate Exercise target: upper chest muscles Exercise action. 1、Adjust the incline board to between 30-45 degrees, sit on the incline board, make the upper back drink shoulders against the incline board, feet flat on the ground. 2、Tighten the abdomen and chest, palms up, wide grip distance, vertical lift on the shoulders. Both arms straighten to support the barbell is located in the upper part of the shoulder. 3、Inhale when lowered to the top of the chest, when the bar touches the chest, then do an upward push, exhale when pushing up.

Upward inclined dumbbell flying bird

Auxiliary equipment: dumbbells, dumbbell bench Exercise target: pectoral muscles Exercise action. 1, the dumbbell bench adjusted into an inclined plate, hands hold the dumbbells, keep the arms slightly flexed, the back against the inclined plate. 2, lift two dumbbells, palms inward, small arms to the sides to do a circular motion, like holding a big tree like the feeling, return to repeat after.

Upper incline dumbbell push-ups

Auxiliary equipment: dumbbells, inclined plate Exercise target: pectoral muscles, upper chest muscles Exercise action. 1, lying on the inclined board tilted upward about 20-30 degrees, feet feet close to the ground, hands holding a pair of dumbbells, placed at shoulder level. 2, hands raised dumbbells upward push, when pushed to almost touch each other's position, to do a short stay, and then slowly drop to the initial position.

Fitness ball push-ups

Auxiliary equipment: fitness ball Exercise goal: mainly exercise the upper chest muscles Exercise action: use the fitness ball, the hands will be supported on top of the fitness ball, the body into a push-up position, slowly do push-up exercise. In the process of exercise to maintain muscle tension in the chest.

Smith machine upward incline push-ups

Auxiliary equipment: Smith machine Exercise target: the upper chest muscles Exercise action. 1, the Smith machine seat adjusted to the upward slant, back flat on the Smith machine, hands remain slightly wider than the distance between the shoulders to hold the barbell. 2, lift the barbell off the rack and slowly lower it to the collarbone about 3 inches above, and then return to the starting position. Be careful not to let the barbell lower to the chest.

Barbell bench press

Auxiliary equipment: barbell, bench press Exercise target: chest muscles, pectoralis major and pectoralis minor Exercise movements. 1, lying flat on the bench, feet flat on the ground, eyes located directly below the barbell on the bench press, hands holding the barbell grip distance than the shoulder slightly wider. 2, remove the barbell from the bench press. Slowly lower the barbell until the upper arms are parallel to the floor. Then push the barbell back up to the starting position and repeat.

Butterfly machine clamp chest

Auxiliary equipment: butterfly machine Exercise target: pectoral muscles Exercise action. 1, the body is sitting on the butterfly trainer fixed chair, keep the upper body upright, chest, abdomen, tight waist. Small arms should be close to the small arm resistance pads, so that the small arms remain vertical, the upper arm parallel to the ground. 2, both arms at the same time force to the middle of the chest when exhaling, try to make the two resistance to be held together for 2 seconds, and then inhale slowly restore (do not suddenly force too hard).

Double bar arm flexion

Auxiliary equipment: double bar Exercise target: pectoral muscles Exercise action. 1, the hands are holding the bar, arms supported on the double bar, the head is straight chest top shoulder, torso, upper limbs and double bar vertical, bending the knee after the calf overlap in the ankle part of both feet. 2. Slowly bend the elbow joints, while extending the shoulder joints, so that the body gradually descends to the lowest position. After a short pause, both arms should be raised with force to restore.

Gantry rope clamp chest

Auxiliary equipment: gantry Exercise target: pectoralis major, pectoralis minor muscle Exercise action. 1、Adjust both sides of the fitness rope stretchers to the highest position. Hands respectively hold the fitness rope handle on one side. 2, the body is located between the two sides of the stretchers in the middle of the position, while keeping the body upright. Legs apart, the distance between them to maintain the same width as the shoulders, while the knees slightly bent. 3、Arms elbow joints slightly bent, hands palms facing the ground, the arms in accordance with a certain angle downward stretch, so that the arms in front of the body cross. 4、Move the stretchers down to the initial position and repeat the movement.