The pectoralis major is the largest fan-shaped flat muscle in the human body. Its main action is to adduct the shoulder joint horizontally, which is what we do when we hug. Here are two groups of ways that are most suitable for exercising your pectoralis major muscles at home.
Men use dumbbell bench press. Pressing dumbbells upward while lying on your back can exercise more muscle groups and is more suitable for men. First, hold the dumbbells tightly with both hands and slowly lie on the floor, ensuring that the lumbar spine, thoracic spine, and back of the head are all in stable contact with the ground. Then, straighten your arms, but don't completely lock your elbow joints, bend them slightly. The center of the fist faces the lower limbs. When inhaling, bend the elbows and open the arms outward. When the elbow joints are about to touch the ground, exhale and lift the chest, and use the strength of the pectoralis major muscles to pull the two arms back to their original positions.
At this time, your energy should be completely focused on the pectoralis major. When the arm is nearly fully extended, one movement ends. If the purpose is to increase the size of the pectoralis major, it is recommended to repeat 8-12 times. The weight of the dumbbell should be such that after completing 12 presses, you feel that you are basically exhausted, but you can still complete standard movements.
Dumbbell bench press: flat dumbbell bench press, incline dumbbell press, decline dumbbell bench press illustrated tutorial: //www. jianshen8.com/xiangmu/yaling/3826.html
Supine dumbbell flyes for women. This is a single-joint action, suitable for improving the lines of the pectoralis major muscles and making women's breasts more elastic and three-dimensional. Straighten your arms, slightly bend your elbows, and face each other with your fists. When inhaling, open your arms outwards and try to maximize the arc of lowering. When your arm almost touches the ground, you can clearly feel the pectoralis major stretching outward. If the feeling is not obvious, it is recommended to lift the chest up a little. Use the strength of your pectoralis major muscles to pull your arms back to the starting position and find the feeling of hugging. Imagine that you are trying to hug a big tree.
BuildIt is recommended to do 16-20 times in a row. The weight of the dumbbell should be enough to complete 22 reps. Note that the entire movement is centered on the shoulder joint, and the arms are horizontally adducted. Finally, I would like to remind everyone that during exercise, you must pay attention to the stability of the body and the coordination of breathing to get twice the result with half the effort.
Supine Fly: Supine Dumbbell Fly Illustrated Tutorial: //www.jianshen8.com/xiangmu/yaling/3827.html
