The best way to practice pectoral muscles on a single bar

We all know that using the bar to do different movements can exercise the muscles of many parts of the body, and exercise a beautiful pectoral muscles is the goal of many people fitness, using the bar can train pectoral muscles?

Can the bar train pectoral muscles?

The bar can help exercise the pectoral muscles. The use of the bar for different grip distance pull-ups, for pectoral muscle exercise, and use the bar to do arm flexion, but also to stimulate the pectoral muscle, to help the exercise effect of the pectoral muscle.

How to train pectoral muscles on the bar

Doing pull-ups with different grip distances

When using the bar to do pull-ups, you can use different grip distances, such as narrower than shoulder distance, slightly wider than shoulder distance and other distances to change, which can lead to changes in the muscle groups involved, especially when the distance is narrower than shoulder distance, which is helpful for pectoral muscle exercise.

Single bar arm flexion

The bar arm flexion exercise, in the bar exercise method, for the pectoral muscle exercise effect is the best. 1, hands palms down hold the bar, spacing slightly wider than shoulder width. Jump up, arms straight supported on the bar, elbow joints do not lock, shoulder joints and elbow joints to be fixed, shoulders slightly led forward, to maintain balance. 2、Tighten the abdomen, tighten the waist, the body is roughly in a straight line, the hip joint can be slightly bent, both feet together. Bend the elbow, so that the body slowly descends, until the upper arm is parallel to the ground, the elbow joint bent 90 degrees. Pause, then use the contraction of the pectoral muscles and triceps to push the upper body up to the starting position. Note: The body should move slowly when descending, to allow the pectoral muscles to stretch to the maximum extent, the same then to imagine the pectoralis major muscle force, triceps only play a supporting role.

The effect of pectoral muscle training bar is good

The bar is mainly to exercise the arms, back and abdominal muscles, the exercise effect for the pectoral muscles is limited, can only be said to play a certain role in helping, want to exercise the pectoral muscles more effectively, it is recommended that you can do push-ups, double bar arm flexion, barbell dumbbell bench press and other exercises.

What to pay attention to when exercising pectoral muscles with a single bar

1, want to use the bar to train the pectoral muscles, each exercise time is best to be able to between 40-60 minutes, to ensure that the action posture standard, so that a greater degree of muscle stimulation. 2, simply use the bar to train the pectoral muscles, the effect is not ideal, it is best to work with other methods of exercise pectoral muscles, like doing push-ups, dumbbell flying bird, barbell bench press, butterfly machine clip chest and other exercises.