Pectoral exercises refer to those work-outs that engage the ‘pectoralis major muscle group' which is a thick, fan-shaped muscle, located at the chest. As pectorals are large muscles, both lower and upper chest work-outs are indispensable to build an all round size and strength. Pectoral exercises are inevitable if you aspire for a robust looking chest or wish to boost and firm your breasts for a higher bust line and cleavage. With modern equipments available for work-outs, such as the chest press machine and chest fly machines, you can now not only build up attractive pectoral muscles, but also your triceps and shoulders! Don’t despair if you can’t access a machine; there are many good exercises that can be done at home, without the help of these machines. While exercising pectoral exercises, it is very crucial that you keep your back flat and remember to breathe. For effective pectoral exercises, you should focus on those that entail the muscles of the shoulder and ‘pectoralis major’ at the same time. Integrate the following exercises in your chest work outs!
Pectoral Muscles Exercises
Pushups (Wide Hand)
Pushups are the commonest and the most no-nonsense work-outs that build up almost every muscle in the body with the focus on the chest and arms. Push-ups for pectoral muscle building are similar to the regular push-ups with only the variation that you need to place your hands 10 inches apart from your shoulder this time. Similar to the basic ones, in pushups for chest muscles also you need to bend your arms and lower down as much as you can. Then, straighten your arms and push up without locking elbows. This exercise helps you exploit more energy and vigor, eventually giving firmness and strength to your pectoral muscles!
Barbell Bench Press
Bench press works as a panacea for chest building lovers as these help to develop your chest as a whole! Bench press engages the entire chest area, working out the muscles from your chest, deltoids and triceps. For barbell bench press, locate yourself on a free weight flat bench press machine. Recline flat on your back, and take hold of the barbell above you, and keep your shoulders wide apart. Elevate the barbell off the rack and gradually lower it to about 3 inches above your chest and then press the bar back to the start position. Never touch the bar to your chest.
Dumbbell Bench Press
The flat dumbbell bench press is a great substitute to the traditional barbell bench press also known for its compound movement. The work-out and muscles exercised in this are basically the same as the barbell bench press. The only dissimilarity between the two workouts is the balance. Each dumbbell must be lifted independently of one another, which can be somewhat more intricate since one side of your body may be stronger than the other. Nevertheless, this pectoral exercise is very advantageous because it forces your weaker body part to become powerful. It focuses not only the chest, but on the shoulders and triceps too.
Incline press is an efficient pectoral exercise that can give your chest muscles amazing power! You require an incline bench set to execute this exercise. To commence with, grasp the barbell and lower it gradually to the top of your chest then slowly push the barbell up again until it returns to the initial point. You have to keep in mind that your back and butt always stay flat and in contact with the bench, because the weight can cause severe injury to your back if you're not vigilant.
Dumbbell Incline Bench Press
Again, a very practical exercise for great chest muscles! Sit down on the incline bench and rest the dumbbells on your lower thigh. Bring the weights gradually to your shoulder level and incline back. Position your arms to either sides of your chest such that the dumbbells are above the upper arms. To perform this exercise successfully, push dumbbells up with till your arms get fully extended. Next, lower the weight to the starting point till you can feel a minor stretch in your chest or shoulder. Repeat the dumbbell incline bench press work-out for amazing results!
Through this article you have learnt that pectoral exercises are not only beneficial for your thick powerful chest muscles but also for the overall posture! They give a fine sharpness to your chest and make you more confident. Don’t procrastinate exercise or the delight of having attractive chest muscles anymore! Just follow the above work-outs and be a center of envy among your friends!