The pectoralis major is a muscle that many fitness enthusiasts enjoy training. Training the pectoralis major can make you more robust and full of spirit. There are many methods for training the pectoralis major, such as dragon gate frame chest press, barbell bench press, dumbbell bench press, and seated chest press. However, I think the most convenient is push-ups.

Why is push-ups the best exercise for the pectoralis major?

1. Safety

2. Can train all muscles of the pectoralis major

3. Convenient and fast, no equipment needed, can be done anytime

pectoralis major

Why can push-ups train the pectoralis major?

This is because the location and function of the pectoralis major are based on the location and function of the pectoralis major. The pectoralis major is a muscle located under the upper part of the chest, with its origin at the anterior border of the clavicle, the front of the sternum, and the upper rib cartilage, and its insertion point at the tuberosity of the humerus.

Its function is to flex the shoulder joint, horizontally flex, abduct, and rotate inwards, while also assisting in rib elevation to facilitate smooth breathing.

5 types of push-ups to comprehensively train the pectoralis major

The action types of push-ups are many here, the key is to recommend 5 particularly effective push-up actions.

Standard push-ups

1. The main action of standard push-ups trains the internal thickness of the pectoralis major and the triceps brachii

Starting position: Lower the body with arms wider than shoulders and elbows at shoulder level, abdomen tightened, back straight, legs together and aligned

When performing the action, ensure that the ears, shoulders, hips, knees, and ankles are on the same line, while also paying attention to controlling the breathing rhythm, inhaling to lower the chest to a distance of 5cm from the ground, pause for 1-2 seconds, exhale to exert force and return to the starting position

Do 3-4 sets, 8-20 reps each, with a rest interval of 30-40 seconds, according to the actual situation, increase the quantity or difficulty, reduce the quantity

Advanced action: One-hand push-ups, one-foot push-ups

2. Wide-grip push-ups

Wide-grip push-ups can train the thickness of the entire pectoralis major and also train the triceps brachiiStarting position: Arms wider than shoulders, elbows at shoulder level, small arms vertical to the ground, abdomen core tightened, inhale downward, exhale to exert force upwards

The action is the same as standard push-ups

Do 3-4 sets, 12-20 reps each, with a rest interval of 30-40 seconds

3. Narrow-grip push-ups

Narrow-grip push-ups mainly train the mid-portion of the pectoralis major and the triceps brachii

Starting action: Hands are together in a triangle shape, placed under the chest, maintaining ears, shoulders, hips, knees, and ankles on the same line, abdomen core tightened, back straight, legs together and alignedThe action process is the same as standard push-ups

Do 2-3 sets, 8-12 reps each, with a rest interval of 30-40 seconds

4. Incline push-ups

Incline push-ups mainly train the thickness of the lower part of the pectoralis major, which can help shape the lower contours of the chest, while also training part of the triceps brachii

Starting action: Based on the standard push-up, raise the upper part of the body with a certain angle with the ground,

The action process and the action process of standard push-ups are the sameSit 3-4 sets, 8-12 reps each, with a rest interval of 30-40 seconds

5. Decline push-ups

Decline push-ups mainly train the upper thickness of the pectoralis major, while also shaping the upper contours of the pectoralis major

Starting action: Based on the standard push-up, the position of the legs is slightly higher than the shoulders

Take the same action of inhaling downward and exhaling upward

Do 3-4 sets, 8-12 reps each, with a rest interval of 40-50 secondsThrough these 5 actions, the entire part of the pectoralis major can be trained, which can quickly and effectively increase the pectoralis major. During training, you can choose to increase the number or reduce the number according to the actual situation, and simultaneously take a stepped approach to training, stepping down actions can use the feet to stand, change to kneeling, step up the action, stepping up the action, can use single hand, or single foot support action training.

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3~48~1240~50

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