Introduction: The Growing Trend of Fitness and the Appeal of Pectoral Muscles
In recent years, whether in the past or now, a healthy body is essential to support whatever we do. No matter which industry we are in, a weak – state body can hinder work completion. As a result, our mindset is gradually changing, and we are paying more and more attention to our physical health, leading to the rapid development of the fitness industry. When you step into the world of fitness, you’ll find that not only muscular men, but also fitness goddesses and even some elderly people are engaged in exercise, which is indeed a positive sign.
People have realized that the benefits of exercise go beyond just improving physical fitness. Recently, we’ve specifically introduced and analyzed the various advantages that exercise can bring. Today, we’ll focus on a part of the fitness process – pectoral muscle exercise. Many fitness – loving boys may have started their fitness journey after seeing the dashing and muscular bodies of muscle men on the Internet. Undoubtedly, the pectoral muscles are one of the most attractive parts of a person’s body. Training the pectoral muscles well can not only make the body look fuller, but also turn you into a real “walking hanger”.
Understanding Pectoral Muscle Training: Three Main Parts
The pectoral muscles have become one of the main goals for fitness – enthusiasts. Although the chest muscles are relatively easy to exercise, we should be serious and not perfunctory in actual training. In general, pectoral muscle training can be roughly divided into three parts: upper pectoral muscle training, middle pectoral muscle training, and lower pectoral muscle training. The upper pectoral muscles have the greatest impact on the overall shape of the chest. The most direct effect of chest – muscle exercise is to train the middle pectoral muscles. The lower pectoral muscles can be exercised in other training, so in actual training, you need to make appropriate trade – offs according to your own body condition and strengthen the weak parts of the exercise.
Four Classic Pectoral Muscle Training Moves
Before performing the following moves, don’t forget to do an appropriate warm – up. This is the only way to fully ensure your training results and get an eye – catching and perfect pectoral muscle.
Action 1: Flat Bench Press
The flat bench press is an excellent exercise for the middle part of the pectoral muscles. You can use dumbbells or barbells for weight training, but it’s crucial to choose the right weight. First, lie on your back on the bench with your back straightened, so that your back is in full contact with the bench surface. Bend your knees and spread your legs to stabilize your body. Then, hold a dumbbell or barbell with your arms bent at the elbows, preferably with the barbell at the bottom of your shoulders. Use your chest muscles to push your arms upwards. Pause briefly when your arms are straight, and then slowly lower them back to the starting position.
Movement 2: Upper Incline Dumbbell Bench Press
The upper incline bench press mainly targets the upper part of the pectoral muscles and is helpful for shaping the pectoral muscles. First, adjust the angle between the upper incline bench and the ground to 30 – 45 degrees. Then, lie on it with your back straightened, legs apart, and feet firmly on the ground to stabilize your body. Hold a dumbbell in each hand with your elbows slightly bent. Use your chest muscles to push the dumbbells upwards. Pause at the top to create a continuous stimulus for your pectoral muscles, and then slowly lower them back down.
Movement 3: Rope Pinch
This movement uses the resistance of the elastic rope to exercise the muscles, mainly the lower pectoral muscles, which helps to achieve a more balanced development of the entire pectoral muscles. Start by standing with your feet apart and your back straightened. Hold a rope handle in each hand and open your arms straight out to the sides. Then, straighten your elbows and use your pectoral muscles to pull your arms out in front of you. Pause when your hands touch and then slowly return your arms to the sides.
Movement 4: Upward Sloping Dumbbell Flying Bird
This movement stimulates the upper side of the pectoralis major and, together with the upward incline bench press, is a great pectoral – shaping move. Adjust the angle of the incline bench to 40 degrees from the floor. Lie on your back with your back against the bench and your legs apart to stabilize your body. Hold a dumbbell straight out at each side of your body with your elbows slightly bent. Then, pull your arms up in an arc. Pause when you reach the top and then slowly return along the original path.
