How to exercise women's pectoralis major muscles?

Perfect muscles are only a sign of physical fitness for men. It is also very beautiful for women to have some muscles in special parts of the body, such as the pectoralis major. In fact, in our lives, there are many ways to exercise the pectoralis major, such as dumbbells, barbells, etc. In fact, as long as you master the correct method and persist in exercising, you will get good results.

1. The main method of developing pectoralis major

The main method to develop the pectoralis major is the barbell bench press, and other training methods are auxiliary. Because the size of the muscles trained is directly proportional to the weight lifted. The weight of the bench press barbell is relatively much larger than that of the dumbbells. It is very difficult to do bench presses or flyes with heavy dumbbells.

Under normal circumstances, if the weight of the bench press reaches 60 kg and 8 to 10 times are done in each set, the chest circumference can be trained to 95 cm. If you use 100 kg for training, your chest circumference will exceed 100 cm and reach 120 cm.

2. Design and Practice of the Bench Press Barbell

When doing barbell and dumbbell exercises, the muscles being trained are mainly affected by factors such as the weight of the bar, the way of holding the bar, the grip distance, the lifting angle, the lifting speed and the number of sets, and the pectoralis major is no exception.

The bar diameter of the bench press barbell should be slightly thicker, with an outer diameter of 35-40 mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate pushing the arm up.

The distance from the grip to the bell plate should be short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the pectoral muscles and the generation of force couple can be reduced.

The lever must be raised and lowered in the area of ​​the chest muscles being trained (from the diaphragm down to the clavicle up). The chest should be trained from bottom to top and from wide to narrow, that is, first train the lower chest (lying on the side), then train the middle chest (lying flat), and finally train the upper chest (lying on the side). First, use a wide grip, then a medium grip, and finally a narrow grip. Using a wide grip bar will train the width of your chest muscles, while using a narrow grip bar will train the height (thickness) of your chest muscles.

When exercising your muscles, you should pay attention to adjusting your diet and eat some foods that are very good for muscle growth, such as beef. However, you must control your intake of foods with high fat content. During the exercise process, it is best to choose the intensity of exercise according to your physical fitness.