The best way to exercise pectoral muscles

I believe that most fitness people want to exercise a strong and sexy pectoral muscles, whether it is unarmed exercise or the use of fitness equipment exercise, what is the best way to exercise pectoral muscles?

Push-ups

Exercise action 1, support the ground with both hands, arms perpendicular to the ground, legs extended to the rear of the body, with hands and toes of both feet to maintain balance, keep the head, neck, back, buttocks and legs in a straight line. Pay attention to the whole body straight, flat up and down. 2. Bend your elbows to the outside of your body, lower your body to basically near the ground, and tighten your abdomen to keep your body in a straight line. Continue for one second, then return to the initial position. Exercise parts: the basic movement of push-ups is also effective exercise to the entire chest muscles, and push-ups there are high, medium and low; wide distance, narrow distance, long distance and other different forms, for the pectoral muscle exercise effect is better.

Double bar arm flexion

Exercise action: both elbows should be clenched, upper body leaning forward, chin inward, slightly containing the chest, and always maintain this position during the exercise. The bottom of the movement should not be placed too low, so as not to cause too much pressure on the shoulder joint. Exercise parts: can be used as a warm-up action for the chest exercise, for the lower chest muscles better results.

Smith bench press

Exercise action 1, adjust the Smith machine bench position and angle, flat bench press is horizontal, the upper incline push is about 30 degrees, the lower incline push is about 20 degrees. 2, when pushing to keep the barbell axis falls in the corresponding part of the chest, grip distance than shoulder width, so that the chest muscles fully stretched and contracted. 3, when the barbell push up to two arms straight, to make the pectoralis major muscle can be in a state of peak contraction, and pause for a few seconds. The breathing method is to exhale when pushing up and inhale when restoring the action. Exercise parts: pectoral muscles

Sitting bench press

Exercise action 1, adjust the height of the equipment seat, the height of the grip and the height of the upper edge of the lower chest in a horizontal line, but also to adjust the weight. 2, back and head against the backrest of the equipment. Chest and abdomen, eyes forward, hands firmly grip the grip. 3, inhale with chest force, push the weight up, while exhaling, push to the apex, do not completely straighten the joints, and pause 1 second, restore. Inhale at the same time, restore to two large arms into a straight line when the force again, repeat the exercise. Exercise parts: pectoral muscles

Barbell flat bench press

Exercise action 1, lying on the bench, first adjust the appropriate barbell weight, using a wide grip distance holding the barbell bar, so that the pectoralis major muscle can be fully extended and thoroughly contracted. 2, the body torso and chest should be up into a bridge shape, two shoulders down, the bar on the chest placed on the nipple 1 cm. 3, when the barbell push up to two arms straight, to make the pectoralis major is in the peak of the contraction state, a slight pause. 4, exhale when pushing up, inhale when restoring the action. Note that to use the pectoral muscle force, the back and hips do not lift off the ground, feet apart into 45 degrees, flat on the ground. Exercise parts: can exercise the entire pectoralis major muscle as well as the circumference of the pectoralis muscle.

Upper incline barbell bench press

Exercise action 1, supine on an adjustable bench, head in a high position, body and the ground to maintain about 35 degrees. 2、Push the barbell vertically upward until the barbell is on the vertical line of the shoulder joint, also to make the pectoralis major muscle in the peak contraction position, stop for a moment. Note that the upward incline barbell bench press is pushed upward, not forward. Exercise parts: exercise the upper and lateral pectoral muscles.

Lower incline barbell bench press

Exercise action: lie on the adjustable bench, head is in a low position, the body torso and the ground should be 15-20 degrees, the barbell for vertical upward push up, until the barbell in the vertical line of the shoulder joint, so that the pectoralis major muscle in the peak contraction position, a short pause. Exercise parts: lower pectoral muscles, lateral, lower edge groove

Butterfly machine clip chest

Exercise action. 1, adjust the height of the seat, the handle of the butterfly machine is at the same height as the shoulders, arms maintain a slightly bent posture. 2, the arms do not open excessively, the weight should not be too heavy, pause for about 3 seconds when the internal intake, fully squeeze the pectoralis major muscle. 3, do once breathe once, in doing so, the upper body to keep straight, do not use external force, the elbow joint is kept after and outside, not up. Exercise parts: the separation of the pectoralis major muscle, that is, the "groove" of the pectoralis major muscle, so that the pectoralis major muscle looks more full.