Pectoral Muscles Exercises 2018 Guides

Complete pectoral muscles exercises guide updated for 2018. No outdated bro science BS. You can skip looking around and build REAL muscle with our online course. Pennies compared to a personal trainer and a lot more flexibile.

Lower the weights to the sides of your chest, and then push them back up to the starting position. Your arms should be straight and hands slightly wider than your shoulders. Hold a pair of dumbbells above your chest with your arms straight. Do it: Get into a pushup position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line from head to heels.

pectoral muscles exercises

Chest Workouts: 5 Exercises That Help Build Your Pectoral Muscles

Dumbbells also allow for a longer range of motion than the barbell bench both at the bottom and top of the movement. Flat dumbbell allow you to hoist a fairly heavy weight, and they make for a good alternative if you’ve been stuck on the barbell bench for your workout:A Do flat dumbbell toward the start of your chest workout for heavy sets in lower rep ranges. If you’ve got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more your workout:A Do incline cable flyes at the end of your workout for slightly higher reps (sets of 10-12). So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any data shows that activation of the pectoralis major and anterior delt are statistically similar between the pec deck and bench which means that even though you’ll probably be working in different rep ranges for each exercise, you’ll get great chest activation from this your workout:A Hit the pec deck last in your chest routine for sets of 10-12.

By taking a few minutes three or four times a week to perform chest exercises, you can add strength to your upper body and keep your chest looking terrific. Place your hands flat against the wall and step both legs back about 3 feet. Hold for a count of two and then slowly bend the arms until your face is about 1 inch from the wall. Slowly lower the weights back down to the start position. Position your arms so your elbows are pointing to the walls and your lower arms are perpendicular to the floor. Hold for a count of two and then slowly lower the weights back to the start position. Throughout this exercise, keep your arms slightly bent at the elbow.

Working the chest muscles with a variety of exercises and angles is the best approach, and these five movements do the job and then some. The narrow hand position brings out the inner pecs and the added weight across the back elevates this from an everyday move to a pec destroyer. The study showed the EMG activity in the pectoralis major was greatest during push-ups with a narrow hand position. By simply adding a forward lean to this already-effective exercise, you’ll stimulate more chest activity build muscle.

If you only get 5 reps sets 1 and 2, youre probably not going to get 6 on set Mike!. I really want to get a good workout on my I would just do 6 sets of incline or flat followed by 3 sets of the other. now, the problem is my gym doesnt have heavy enough dumbbells to do dumbbell incline would you recommend doing 6 sets of incline barbell followed by 3 sets of flat bench or dips, or something else i could man! Its a workout youre doing looks good! Only on chest. You dont have to do EVERY good chest exercise during a workout.

pectoral muscles exercises

They can also help you do a variety of daily tasks, like lifting or pushing objects. On top of all that, while you improve your look and strength, you lift your mood, too. While the pecs are the largest muscles in the chest, there are actually several smaller muscles that support the pectoral muscles, including the latissimus dorsi muscles (or lats) on the sides of the chest and the trapezius muscle around the shoulders. Consider starting with a lower weight to reduce your risk of injury. This exercise isnt for you if you have had a shoulder injury.

Use appropriate weight, or a weight where you can perform 10-12 repetitions where the last few reps are difficult, yet you can still maintain good form. You can also do this formula within one week if you are exercising 3 days or more, i. e. Bent-forward cable crossovers are considered one of the most effective chest workouts because they put constant tension on pectoral muscles. When performing dumbbell flys be careful with the amount of weight youre using and how fast youre performing the exercise. Be mindful that dips can work the entire upper body, including arms, back, and shoulders. To emphasize the focus on the chest, perform the dip exercise with your legs placed behind you, forcing your torso to maintain an upright position.

what’s up guys jeff cavaliere I got a good one for you today a lot of people ask about how to target into different areas of the chest and I’m going to show you exactly how to do it I’m going to actually show you a foolproof simple simple way for you to identify any chest exercise that does it and of course I broke out the muscle markers to show the anatomy to prove what it is I’m trying to teach you here today so we definitely have three areas of the chest some people thought we only had two but there are anatomically three different areas there’s the clavicular area of the upper or the upper chest here where the fibers attach to the clavicle there’s the sternal area of the chest where all the fibers are attaching to the sternum and we also have the abdominal head of the chest which is really really small it actually goes right through the nipple here just to did a nice job of drawing right over the nipple guys I did that myself not Jesse so we come down here but it inserts into the the upper abdominal region and the the area of the obliques here now I want to go over the really easy quick simple thing here because we all know this right so if I were to grab a decline bench and grab the dumbbells what area of the chest am i working when I do a decline bench it’s the lower chest right we hear that the decline that’s actually one of the best variations of the bench that you can do because it activates the entire PEC the most of any of the three variations of the bench but why is that work in the lower chest I’m going to tell you in one second because when we take the incline and we set it up again we all know that an incline bench works the upper chest here and you can see the activation and contraction more favored there in the top portion of the chest okay so here’s the big reveal we know obviously that the flat bench works more of the middle the big reveal is what happened where’s the arm position during the incline bench it’s right here okay now if I were to sit up where are the arms in relation to the rest of my body they’re angled upward from the horizontal position so this is parallel to the floor but as soon as I start going above parallel I start working the upper chest in the upper chest to a point where I lose upper chest in favor of shoulder okay we’ve talked about this before that at this point now we’re two delt heavy that in order to get it down a little bit more upper chest I need to get a little bit lower but I can’t go below parallel here if I want to really favor the upper chest obviously the whole chest is going to contract but we want to savor that area I got to keep it above parallel when we’re in the decline bench again let’s show you what it looked like down here if our arms are up like this we think that they’re straight out but if I were to sit up look at their position they’re pointed down from parallel so as soon as I want to do anything to target more of the lower area of the chest again favor that area then you can’t isolate favor you go below that parallel position to start work in the lower chest so that’s the easy one as it relates to other exercises though people will get confused if they do a incline push up they think maybe it’s working the upper chest but watch what happens if I were to come in here and step away where is the position of the arms it’s below parallel meaning is going to be targeting the bottom portion of the chest if I wanted to get more upper chest with a push up that I was doing at home I’d have to go the other way I have to go where I’m pointing down and coming that way okay so now for here if I hold my arms there and get up look at the angle the angle is above parallel and work in the upper chest so we keep going if I come over here to the cable crossover if I take arms high it’s not upper arms high and come down here that is again more of that lower abdominal head in sternal head here in the chest so if I come from high to low that’s what we’re working on if I wanted to get up top here which happens to be a great exercise then you want to come low here and low here and now we want to take it from the bottom up right when we finish up here again look at the angle of the arms in relation they’re not parallel here to the floor there any degree above that and you can see that activation up and through here in the upper chest when we do that now keep in mind all that means is if we kept the horizontal positioning for any of these exercises then we’re going to get more in the meaty middle area of the chest finally two other variations I talked about all the time how one of the best upper chest exercises you can do is a pullover with a focus on contracting at the upper chest you could do a pullover like this squeeze your elbows in towards each other your biceps biceps should be squeezing towards each other here you let it go back you should feel that when I initiate the pullover I’m not pulling with my lats and flaring my elbows I’m pulling with my chest by squeezing my biceps towards each other and up and you can see all that upper chest activation and I’m saying upper chest and you should know why because if we look at that position again look at the angle of the arms this will be perpendicular horizontal to the ground if our standing this is going to be above again feeding into that exact theory in principle that we’re talking about here the whole time that’s upper chest activation again you can see it you can feel it right in through here okay so finally we go to the opposite end of the spectrum and we come over here just as getting a workout follow me all around the damn gym with a dip with the dip we know what happens here right the arms are not above parallel they’re not parallel there are really an extreme version those down below parallel so they’re here and they’re here that way of course we come down you can see the extra stretch right there on the blue area of my chest can come up and down and up see the biggest stretch is on that lower area of the PEC and down but we know more than just the stretch is the fact that again the arm position is here and that’s where I’m working from so whatever other exercise you want to think up for chess guys let me know I’ll explain it if I have to in a future video but they all follow suit wherever it is you’re trying to target the anatomy is going to show you how to target it follow the fibers is what I always say you don’t have to go out and draw all over yourself with a muscle marker but if you understand just this quick little tip about the position of the arms you’ll never get it wrong because if you’re looking for a program that puts the science back in strength takes this the detail seriously because the details matter and understanding the details is what makes it a lot easier for you to get much more out of your workouts we put a whole program together over definitely next find the one that’s best matched to whatever goal it is that you’re trying to achieve at the moment by using our program selector in the link below this video in the meantime if you found the video helpful leave your comments and thumbs up below let me know what else you want me to cover and I’ll do my best to do that for you in the days and weeks ahead even if I have to break out the markers again Jessi stay away from my nipple I will do that alright guys see you soon bye you. .

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