Pectoralis major stretch

For male friends, fitness can be said to be a very common way to maintain their body. Many male friends focus on training their muscles when they exercise. Among them, pectoralis major stretching is a way to make your pectoral muscles look more sexy. However, if you want to make your chest muscles look more prominent, you need to stretch the pectoralis major muscles. So, how do you stretch the pectoralis major?

Stretching the chest muscles is an essential and one of the most important parts of chest muscle training.

Disadvantages of not stretching and warming up before chest muscle training:

Many people do not do any chest muscle stretching or warm-up exercises before exercising their chest muscles, and directly use heavy weights, thinking that this is more macho. In fact, they don’t know that this is the stupidest thing. You are playing a joke on your health. Not stretching and warming up before exercising your chest muscles directly leads to the following results:

1. Severe wear and tear on the elbow and shoulder joints

2. Mild cases may cause pectoral ligament strain, while severe cases may cause muscle strain.

3. If you do a heavy bench press, it may directly cause a fitness accident and break your sternum.

4. Inability to exercise continuously

Benefits of stretching after chest exercises:

Many people just finish their chest muscle training without doing any stretching. Some people also think: "I am building muscle to grow muscle mass. If I don't stretch, won't it just allow the muscle mass to accumulate and make it bigger?" In fact, this is a fitness misunderstanding. There are many benefits to stretching the chest muscles after chest muscle training, mainly the following points:

1. It can stretch the pectoral muscles, making them longer, which is beneficial to the overall growth of the muscles.

2. It can stretch the chest muscles, increase muscle flexibility, make the muscles more elastic, and prevent the muscles from becoming stiff.

3. It can effectively relieve muscle pressure and accelerate the recovery of pectoral muscles.

4. It can effectively prevent muscle soreness caused by the accumulation of lactic acid (lactic acid is the final product of glycolysis metabolism, the main basic energy source of muscles).

How to stretch your pectoralis major muscles

Stretching the pectoralis major can be accomplished with the resistance provided by an exercise rack, door, or any other vertical object. The height to which the upper arm is raised will vary, and the part of the pectoralis major muscle that is stretched will be different. Note: Raising your upper arms higher will mainly stretch the pectoralis major muscles in the chest area. Raising the upper arms lower mainly stretches the pectoralis major muscle in the clavicle.

1. The stretcher stands next to the exercise rack and uses his forearms to support the vertical part of the exercise rack. Pay attention to your posture and stand in a lunge with your left and right legs forward and backward. Keep your back straight without bending. Use the muscles in your upper back to pull your upper arms back as far as you can, then step forward one or two steps until your forearms are vertical again.

2. The stretcher's forearm slowly pushes the vertical object with appropriate force, and the pectoralis major muscle performs isometric contraction. Note that the upper arm can only be pushed and cannot move. Breathe naturally, and relax after 6 seconds of isometric contraction.

3. Take another breath. As you exhale, use your upper back muscles to pull your upper arms back as far away from the vertical as possible. This will further stretch your pectoralis major. 4. Repeat the above movements 2 to 3 times.