We all know that there are many benefits for a person to exercise regularly, such as building muscles. When we exercise, it is very important to choose fitness actions, because the fitness actions for each part are different. Of course, you can also choose according to the parts to develop a training plan. So, what is the weekly pectoralis major training plan for beginners? Let’s find out together!
Monday: High push-ups
Stand facing the table, take a step back with your legs and point your toes on the ground. Place your hands on the table, slightly wider than your shoulders. Keep your head up and chest up. Use your arms to push your shoulders down and your chest, as close to the table as possible, and then return up. , do each set of movements 12 times.
Tuesday: Dumbbell chest press
Lie on the sofa with your upper body, holding a dumbbell in each hand on both sides of the body, with the upper and lower arms at 90 degrees. Lift the dumbbell with both hands until your elbows are slightly bent, and then slowly lower it to the side of the body. Do 12 times for each set.
Wednesday: Elastic cord chest expansion
Sit on the sofa, keep your head up and chest up, hold both ends of the elastic cord with both hands, pull the elastic cord as hard as possible, keep your back straight, and then slowly withdraw it, do 12 times for each set.
Friday: Dumbbell fly
Lie on your back, bend your legs at the knees, hold dumbbells in both hands and lift them up so that your arms are perpendicular to the ground, then open your hands 180 degrees to both sides, and then slowly recover, do 12 times for each set.
Saturday: Curved chest supine position
Bend your legs at the knees, hold dumbbells in both hands and lift them up. Then press your arms down and draw circles from the ears to your thighs. Then raise your arms until they are perpendicular to the ground. Focus on your chest, keep your abdomen in, and finish quickly. Do each set of movements 12 times.
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