Pectoral muscle how to train the fastest outline

Developed pectoral muscles is the embodiment of the man's vigor, but also many fitness practitioners exercise the goal, many people want to know how to practice the fastest way to exercise the pectoral muscle contour, the following to take a look at it.

The fastest way to exercise the pectoral muscles

Want to exercise the fastest pectoral muscle outline, in the unarmed exercise or equipment exercise methods, you can use push-ups, dumbbells, etc. for pectoral muscle exercise can be faster results.

Push-ups

Push-ups for pectoral muscle exercise effect is relatively good, the posture of the different parts can exercise. Wide distance push-ups: do push-ups when the hand spacing should be as wide as possible, hands to 90 degrees, about the width between the two elbows. This exercise can increase the width of the pectoral muscles. Downward sloping push-ups: the feet pads high, so that the head is lower than the feet to do push-ups, hands are also to 90 degrees inward, can effectively enhance the upper pectoral muscles, the spacing of hands or with a wide distance.

Double bar arm flexion

It's a good idea to go to the gym often to exercise the pectoral muscles, for double bar arm flexion this method is not unfamiliar, can effectively practice the lower edge of the pectoral muscles and the outer edge, so that the pectoral muscles present a beautiful plate. Exercise action: use the widest spacing between the double bar grip double bar, arms straight support on the double bar, both legs naturally bent, both feet overlap at the ankles, body leaning forward, the body should be relaxed and sagging, do not hold the chest, chin close to the chest; arms bent elbow makes the body drop to the lowest point, deep inhalation, exhale when the arms force, the body will be propped up, drop when inhaling.

Dumbbell flying bird

Dumbbell flying bird can not only fully stimulate the pectoral muscles, but also stretch the connected muscle tissue, for faster exercise outline of the pectoral muscles is more effective. Lie on your back with your shoulders, back and hips pressed against the bench and feet flat on the ground. Hold the dumbbells near the chest with opposing palms and lift them upward until both arms are basically straight. Elbows slightly flexed slowly to the sides of the dumbbell, to the lowest point when the upper arm and the bench is basically at the same level, elbows bent about 90 degrees, fully stretch the pectoral muscles.

Plank dumbbell bench press

Plate dumbbell bench press can exercise to the middle of the pectoralis major muscle. Lie on your back on top of the plate, both feet flat on the ground, the distance between the feet slightly narrower than the shoulders, chest up, back slightly bowed, hips always close to the plate. Push upward, both elbows in, pinch your elbows while pinching your chest. The dumbbell goes up while slightly deflecting forward in a parabolic trajectory. With both arms straight, the weight of the dumbbell is close to being on the support point of the shoulder joint.

Upward incline dumbbell bench press

The upper incline dumbbell bench press can exercise the upper chest muscles and can also be exercised using a barbell. Adjust the angle of the inclined plate to about 20-30 degrees, lie on your back on the inclined plate, hold the dumbbells in both hands directly above your shoulders, feet flat on the ground, back close to the inclined plate, and abdominal muscles contracted.

Lower incline dumbbell bench press

The lower incline dumbbell bench press can exercise the lower pectoralis major muscle, supine incline plate angle is controlled between 15-30 degrees, lower supine on the incline plate, head below the torso. Both hands hold dumbbells on either side of the rib cage, feet flat on the ground, spine straight against the incline board, abs tightened, neck straightened. Push the dumbbells to a position where they almost touch each other, make a short pause for a peak contraction, and then descend slowly and smoothly to the initial position.

Chest clamps

The chest clamps can exercise to the inner edge of the pectoral muscles, exercise when people stand in the center of the chest clamps, adjust the length of the cable, holding the horseshoe bench to do chest clamping action. The body slightly leaned forward, open to control the movement, close when the best efforts to squeeze the pectoral muscles, a slight pause after the peak contraction.

Pectoral muscle exercise each time how long to practice

Each exercise pectoral muscle time is too short for muscle stimulation, too long and easy to cause muscle fatigue, so each exercise is best to control the time in about 30-60 minutes is appropriate, so you can effectively exercise to the pectoral muscle, faster to see the results.

Pectoral muscle exercise a few times a week to see the fastest results

Generally speaking, the pectoral muscle exercise is not every day, after the pectoral muscle exercise, it takes 1-2 days to recover, so it is best to exercise 3-5 times a week is appropriate. This will not only stimulate the pectoral muscles, but also will not make the muscles too strenuous.

How long can the fastest pectoral muscle training outline

At least 1 month. To work out the outline of the pectoral muscles is not an overnight exercise, it also takes time, plus each person's physique is different, the time required will also be different. Generally speaking, the fastest you need to adhere to 1 month to have results, if slow 3 months, 6 months or even more time to see the pectoral muscle contour is also possible.

What is the best thing to eat to exercise pectoral muscles

In addition to various exercise methods, you also need to work with a reasonable diet, so as to speed up the speed of exercise pectoral muscles. During the exercise pectoral muscles should reasonably arrange the amount of three meals, adjust the diet structure, to reduce the proportion of carbohydrates, appropriate increase the proportion of protein, choose the right food, less high sugar, high calorie, high fat food, eat more vegetables and fruits.