Many people want to go to the gym to exercise, which can make their bodies look more stylish and stronger. In fact, body exercises also need to be divided into parts. Only by looking for targeted exercise methods can we make our bodies stronger. This area is fully exercised. Today we will take a look at the upper muscles of the pectoralis major. Do you know how to exercise the upper muscles of the pectoralis major? If you also want to know, then play with us and see!

1. Incline Barbell Press

The incline barbell press requires us to find an inclined board with an inclination of 30 to 40 degrees. This action can only be completed by lying on the inclined board. After lying down, we should pay attention to placing our two feet flat on the ground, and then our back and shoulders need to be alert to the bench. At this time, we need to draw in our abdomen and raise our chest, and then turn our palms upward. After picking up the barbell, keep a relatively wide grip and place the barbell perpendicular to your shoulders. Then slowly straighten your arms and place them above your chest near the collarbone. You can inhale at this time. When the dry zero touches the chest, we push it upward, and then we can exhale. If you cannot control the strength well, beginners must be careful, otherwise it will be bad for the body to be squeezed.

2. Incline dumbbell bench press

This action also requires everyone to lie on their backs on an incline, hold the dumbbells with both hands, and place the dumbbells directly above the shoulders. At this time, the two feet are flat on the ground, and our shoulder blades are tightened back, and the back is still If you have to rely on your blood, you can only rely on your own belly.Muscle to contract. At this moment, the dumbbells should meet at the midline of the body above our chest and shoulders. You should not pause during this process. If you want to take a break, you can only pause slightly at the top or bottom. If you pause too much, it will affect the final effect. At this time, everyone should pay attention to choosing dumbbells with suitable weight, and do 3 to 4 groups each time. Each group only needs ten times. If the rhythm of the movements is too fast, the effect will not be good.

3. Incline dumbbell fly

Similarly, this action still requires everyone to lie on their backs on an incline bench, holding dumbbells in both hands with their palms facing each other. The back still needs to be close to the bench, but you can keep a little bend, and then tighten the core , slowly lower our dumbbells, and during the lowering process, we must also pay attention to the position of fanning the chest seam, because at this time we have to rely on the fibers of the chest muscles to control the lowering of the dumbbells. At this time, we must also hold our chest and head up. Take the initiative to inhale.

Each exercise method is summarized based on the experience of others, so it still has a certain reference value. You can also adjust the method according to your own body to make it more suitable for you.