The chest is a very important muscle group for all training programs and the pectorals are the two largest muscles in that area. When they are well trained, they are not only beautiful to look at, but they are also very powerful. You should focus on them 1-2 times a week and you will soon notice progress.
Steps
Part 1 of 3: Learning the Chest Exercises
Step 1. Try the bib flys
These classic exercises are among the best for strengthening the pecs. Do many repetitions without resistance or complete shorter sets with dumbbells and resistance bands. Here's how to do them:
- Lie on your back with a dumbbell in each hand.
- Extend your arms to the side, in a cross shape. Keep your palms up.
- Slowly bring your hands together over your chest, keeping your arms outstretched.
- Slowly bring your arms back to the starting position.
Step 2. Try bench presses.
Lifts are the most common exercise for the pecs. You can do them at home or in a real gym, taking advantage of the many weights available. Always have someone help you to avoid injury if your arms give out.
- Lie on your back with the barbell above you, roughly aligned with your nipples.
- Hold the bar firmly, with both hands shoulder-width apart.
- Push the barbell out of its support, then slowly lower it, up to a few inches from your chest.
- With a smooth motion, push the bar until your arms are almost fully extended. So you have completed one rep.
Step 3. Learn dumbbell lifts on an incline bench
Once you are familiar with traditional bench presses, you can use dumbbells on an incline bench to make your pecs work differently. The movement is the same as a normal lift, but you are lying at an angle to the floor and you can strengthen other areas of the muscles for this. You could put a resistance band behind your back instead of using dumbbells.
Step 4. Try dumbbell front lifts.
They help strengthen the shoulders, arms, back and you can perform them at home or in the gym.
- Stand with dumbbells or resistance band handles in both hands.
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With your palms down, bring the weights up to shoulder height.
Imagine you are a puppet, with threads in the center of the back of your hand pulling your arm up
- Slowly bring your arms back to your hips.
Part 2 of 3: Vary Your Workout for Best Results
Step 1. Do different exercises and change their execution, to get strong pecs in all their parts
The best way to train these muscles is to use many different techniques. Frequently changing the type of training and equipment you use can also help you not reach a muscle stalemate and not get bored.
- You should only perform 2-4 exercises for the same muscle group every day. Try a different session with each workout to build your pecs in the best possible way.
- The pectorals are not composed of a single muscle, but of several collaborating muscles. Some exercises make certain areas work harder than others, so with a varied workout you will be able to strengthen the entire muscle group evenly.
Step 2. Use free weights to train specifically for your needs
These weights allow you to adapt your training to different environments and physical needs. The freedom of movement and the extra effort imposed on your stabilizing muscles (compared to that required by machine training) will be essential to strengthen your pecs.
Free weights are those not attached to cables or machinery, such as dumbbells and barbells
Step 3. Use machines to load more weight and work specific muscle groups
The machines allow you to do many chest workouts and quickly vary them by increasing or decreasing resistance. A personal trainer can advise you on additional workouts, including overhead pull-ups, lunges, and variations of other common chest exercises. Since your movements will be limited (by the machine rails), the gym equipment is ideal for intense and focused workouts.
Try not to train only using machines. Free weights are important for moving muscles naturally and preventing injuries
Step 4. Use resistance bands when you can't go to the gym
They can represent convenient and cost-effective alternatives to weights or machines. They are easy to carry and can be used for virtually any chest workout. You will find them in various levels of resistance and therefore they are suitable for everyone.
Resistance bands are often considered "too easy" by some people. To remedy this problem, perform high-rep, low-load series of exercises, to be repeated three times
Step 5. Do bodyweight exercises
You can use your body weight to strengthen and tone your pecs with push-ups and pull-ups. This type of training places less stress on your joints and muscles, as well as allowing you to exercise wherever you are.
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Push ups:
keep your back straight, with your toes and palms on the ground, shoulder-width apart. Lower yourself, then slowly push back to return with outstretched arms. The more you keep your hands wide, the more you will make your pecs work.
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Dip:
sit in the air with your feet on the ground, placing your hands on a flat surface behind you to maintain balance. You should hold your body as if you were sitting, with your arms behind you. Keeping your elbows parallel to your legs, lower your butt down to the ground, bending over, then push up again until your arms are straight.
Step 6. Remember that weight lifting isn't the only activity that builds your chest
To get strong pecs you will have to put them through different challenges and put them to the test in many different situations. To best train these muscles, perform a variety of other exercises that strengthen them in combination with the arms, shoulders and back muscles. You can also play sports that require coordination and strength in the upper body. Choose activities that require significant upper body movement, throwing, pushing or pulling.
- Boating
- Rugby
- American Football
- Baseball
- I swim
- Rock climbing
- Volleyball
Part 3 of 3: Learn the Correct Muscle Strengthening Techniques
Step 1. Stretch before and after exercising
Stretching your muscles is key to preventing injuries and getting the most out of your efforts. It also serves to loosen the shoulders and back to be able to use them more effectively during training.
- Slowly swing your arms in larger and larger circles.
- Raise your elbow and pull your hand back to your shoulder. Gently push your elbow behind you until you feel the muscles stretch.
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Keep your arms on your hips with your hands up, forming a small "U". Ask a friend to take your elbows and slowly pull them behind you. Resist this movement by contracting your pecs.
You can do this stretch alone against a wall. Stand in front of a door, then walk through it, keeping your hands spread out on the walls next to the door
Step 2. Slowly contract and relax your muscles for the duration of the exercise
By focusing on slow and decisive movements, you can strengthen all the areas affected by the workout. This will strengthen your stabilizer muscles and help you perform the real exercises with better control.
Every movement must be controlled. Try to push or lift weights smoothly and not with jerks
Step 3. Focus on contracting the muscles
This can help you challenge and tone your body more without increasing the number of repetitions of the exercises. You can feel the muscles working, so focus on them. If you don't, your technique will suffer.
Step 4. Do the right number of repetitions
If you're working on toning your muscles, aim for about 20 repetitions of each exercise, increasing the difficulty at the end. If your goal is to have a broad chest, aim for 8-12 challenging reps; when you can do 12 without too much trouble, increase the weight or resistance for that exercise, so that 8 becomes your upper limit again.
- Perform 3-5 sets x 6-10 reps to gain muscle mass;
- You should struggle, but still be able to complete the eighth, ninth and tenth repetitions of each set.
Step 5. It also trains your back, shoulders and arms.
Exercises for these muscle groups not only allow you to strengthen your pectorals, but also to balance muscle growth and strength. This prevents posture problems and an asymmetrical physique.
Step 6. Rest your muscles for a day or two before returning to chest exercises
If you don't need a very advanced training program, you should allow your pecs to rest for 1-3 days between specific workouts. You can think about making your muscles bigger by working them every day, but remember that they need to rest for the new fibers to grow. Training your pectorals every day is not only painful, it prevents muscles from growing. Above all, it greatly increases the risk of injury.
Advice
- Eating more protein, eating a balanced diet and losing body fat will help you get more defined chest muscles.
- It is very important to follow a balanced training program, to strengthen the body evenly and not to put too much stress on certain areas. If you don't, you risk posture problems.
