First of all, I don't know your height and weight, so I don't know whether you focus on losing weight or exercising muscles. I'll give you a general way to exercise pectoralis major. If you still don't understand or want to consult, you can ask me questions and try your best to help!
Male pectoralis major is divided into three parts: upper chest, lower chest and middle chest. Different sports and equipment will exercise different parts. The best chest exercises are dumbbells and barbells.
Let me give you a brief introduction:
Exercise the upper part of the chest muscle: You can practice two movements, namely, lifting the dumbbell obliquely or lifting the barbell obliquely with a straight handle. Generally, you can practice 6-8 groups, each group is 8- 12. The first few groups get heavier, and the last two groups gradually lose weight until you are exhausted.
Exercise the middle part of chest muscles: you can practice dumbbell flying birds or flat straight handle barbell pressing, and the number and times of groups are the same as above.
Exercise the lower part of the pectoral muscle: You can practice two movements: oblique pressure under the dumbbell or oblique pressure under the straight handle barbell. The number and times of groups are the same as above.
The rest of the above groups shall not exceed 1 min!
It is suggested that you can also practice the super group of dumbbells and barbells in the last two groups of each movement, and the weight of each group will gradually decrease until you are exhausted.
Pectoralis major belongs to a large muscle group, and the recovery time usually takes more than 36 hours. I suggest you practice twice a week for one hour each time. In addition, you can practice triceps brachii (behind the upper arm) when practicing pectoralis major, and the effect is obvious!
After normal fitness, I suggest you take a whole day off every week to give your muscles a full rest.
If you don't understand anything, please ask me questions and try your best to help! Wish you success!