Girls' pectoralis major exercise method

Many girls also hope that their bodies can become more beautiful and have some muscularity, but it is more difficult for female friends to build muscles than many male friends. This is due to the physical constitution of female friends. Therefore, you can't rush it. You can choose to lift dumbbells or run to exercise your pectoralis major muscles, which will not have any bad effects.

In the barbell press (bench press), factors such as the barbell weight, grip method, grip distance, lifting angle, lifting speed and number of sets affect the training effect of the pectoralis major. The position of the lever must be placed on the part of the chest muscles being trained (from the diaphragm to the clavicle). The chest should be trained from bottom to top and from wide to narrow, that is, first train the lower chest (lying on the back), then train the middle chest (lying flat), and finally train the upper chest (lying on the front). First grip the bar with a wide grip, then the middle grip, and finally the narrow grip to train the width of the chest muscles, and use a narrow grip to train the height (thickness) of the chest muscles. As for the bench press, the incline bench press (20o~30o) and the flat bench press using a short bench (30o~45o) can make the upper chest straighten and become horizontal, so that the barbell can act vertically on the upper pectoral muscles.

Breathing during bench press: Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies the twins, expand the muscle capillaries, and facilitate exertion. If you exhale while exerting force, you will be deprived of oxygen, and the muscle glycogen will be insufficient, which will reduce muscle strength and the number of muscle fibers involved in exerting force. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for bench press is to inhale when pushing the barbell up and exhale when lowering the barbell.

The speed of bench press: The use of fast contraction (1-2s) and slow extension (2-4s) is inconsistent with Wade's slow continuous tension law (4s for contraction and 2s for recovery and extension). The author's experience is that the recovery time should be the same as the contraction and lifting time (2-3s). Lifting too fast or too slow indicates that the weight lifted is inappropriate. Essential for developing muscle mass throughout the upper body, the incline barbell bench press not only increases the fullness of the upper pectorals, but also directly targets the anterior deltoids. In fact, there is no other way to increase the mass and separation of the entire upper chest and shoulders other than the incline barbell bench press, and there is no better way to increase shoulder width.

The incline barbell bench press is a compound movement that can stimulate multiple muscle groups at the same time, so it should be performed at the beginning of chest training. Since your deltoids will inevitably be stimulated when doing the incline bench press, make sure you warm up thoroughly. German bodybuilding heavyweight champion Max Ruhe recommends starting with sets of around 30 reps. If this is your first exercise, do 10 to 12 sets of pyramid weights, with the last set being 3 to 4 reps, plus some forced reps. If you start with the incline bench press, put it in second place and do 6 to 8 sets, 6 to 8 times in each set. During the bench press, the tighter you hold the lever and the tighter your whole body is, the lighter you will feel. By tightening your hips, back, and shoulders, you'll be more stable and it'll be easier to maintain control of the weight.