Pectoral muscle how to practice the most effective and fastest

"Dressing thin, undressing meat" is believed to be the envy of many people, but for many people dressing thin, undressing only fat is the reality. Teach you a few moves the most effective way to exercise pectoral muscles, adhere to the practice, you will become the object of envy of others la.

Cross pull down

Auxiliary exercise equipment: puller Specific exercise action: hand-held puller, palm opposite, with the force of the contraction of the pectoralis major muscle to bring the two hands together, try to do the puller grip touch. In the whole exercise process elbow joints to maintain a slightly bent state, restore and repeat the action. Adhere to the exercise effect: this action is mainly to exercise the development of the pectoralis major muscle. If the grip in a higher position (such as the chest) touch can exercise the upper chest muscles, in a lower position (such as the waist) touch can exercise the lower chest muscles.

Inclined plate dumbbell push-ups

Auxiliary exercise equipment: inclined plate, dumbbells Specific exercise movements: supine on an inclined board at an angle of about 35 degrees, head high and feet low supine well after the two hands grasp the dumbbell on the side of the body, pay attention to the palms of both hands inward, elbow joints as far as possible to expand outward. The two arms simultaneously push upward to lift the dumbbells know elbows completely straight. After the return to start the movement again. Adhere to the exercise effect: this action mainly exercises the development of the pectoralis major muscle.

Neck up push

Auxiliary exercise equipment: barbell, exercise bench Specific exercise movements: lie flat on the exercise bench, hold the barbell with a wide grip in both hands, and try to abduct the elbows of both hands. Both legs bent knees, cross on the exercise bench, slowly push up the barbell, and then repeat the action. Note that this process to control the barbell. Adhere to the exercise effect: this action is mainly to develop the upper muscles of the pectoralis major.

Incline plate bench press

Auxiliary exercise equipment: inclined plate, barbell Specific exercise movements: feet above the head supine on the incline board, two hands wide grip barbell. Slowly lower the barbell towards the middle of the chest, with the elbow joint abducted at 90 degrees to the body. Slowly lift the platform and then repeat the action. Adhere to the exercise effect: this action is mainly exercise to develop the lower muscles of the pectoralis major.

Wide support double bar

Auxiliary exercise equipment: double bar Specific exercise movements: face down contraction of the jaw, arch back, toes forward, both eyes look at the toes. Hold the 8 cm wide double bar with both hands (the distance between the bars can be wider if you are tall). Bend your arms to lower your body, and then extend your arms to lift your body up. When you bend your arms, lower your body as much as possible, and don't borrow any force from the upper and lower body, so that the exercise effect can be well demonstrated. Adhere to the exercise effect: this action is mainly to exercise the development of the lower pectoralis major, external muscles.

Stretcher chest expansion

Auxiliary exercise equipment: puller, inclined plate Specific exercise movements: lie on your back on the inclined board, hold the puller with both hands, palms inward, and then pull upward at a uniform rate toward the position of the hip joint, try to stretch until the two hands touch. The elbow joint should be slightly bent during the whole movement. Use the retraction force of the puller to slowly restore, and then start again. Adhere to the exercise effect: this action is mainly exercise to develop the pectoralis major muscle

Dumbbell chest expansion

Auxiliary exercise equipment: dumbbells, exercise bench Specific exercise movements: lying on your back on the exercise bench, holding the dumbbells with both hands, both feet can be lifted or placed on the ground. The dumbbells are slowly lowered at the beginning of the exercise and then lifted with the force of the contraction of the pectoralis major. Keep your palms facing upward throughout the exercise, elbows slightly bent and abducted, and upper arms straightened to be perpendicular to your body. Lower the dumbbells thoroughly each time. Adhere to the exercise effect: this action is mainly can exercise to develop the middle pectoralis major muscle.

Supine dumbbell big ring

Auxiliary exercise equipment: dumbbells, exercise bench Specific exercise movements: hands holding dumbbells supine on the exercise bench, palms relative, first in accordance with the supine chest expansion action, down to spread the arms, when down to the lowest point, the two arms forward towards the knee joint to move above the hip joint, and then continue to lift to the beginning of the posture, and then repeat the action. When doing this action, the action can come slowly. Adhere to the exercise effect: this action is mainly to exercise the development of the pectoralis major muscle in the lower part of the muscle.