Well I have known that training the pectorals can give good resultsif you train with the correct exercises, this will allow you to show off the wide pecs with great volume, today I come to bring a simple exercise guide for the pectorals, which explains some of the different exercises that exist and, of course, which area of the pectoral works with each exercise. I suggest giving priority to the pectoralis major because it is the one that gives us the effect of a bulky, toned and upright pectoral.
When we perform the exercises for the pectoral we also work a set of other muscles apart from the pectoralis major such as:the pectoralis minor, the serratos, the coracobrachialis, the muscles of the arms and shoulders; Therefore, when performing a pectoral routine, a lot of concentration and care in the execution technique is necessary.
Exercises and their objectives
When it comes to obtaining a large and voluminous pectoral that stands out from the others, we will execute the basic exercises to achieve it; The best way to get muscle mass is through basic and heavy movements, I suggest you choose 3 or 4 exercises and perform 3 or 4 sets of 12 repetitions, Something that I was taught in the gym and they indicated to me is that you always have to work all the areas of the pectoral muscle to give variety to the muscle through the angles and movements of the exercises to obtain a more harmonious development.
Press of banking
This is one of the basic exercises at the time of training the pectoral, it is executed with a fixed bar, The exercise is flat lying down, with the buttocks in contact with the bench and the feet on the floor, the bar is taken with the hands in pronation and separated with a length greater than the shoulders, the bar is lowered to the pectorals with the controlled weight and developed, You can progress by increasing the weight considerably.
Warning. Only when you feel empowered is that you can increase your weight and have a training partner to support you when it comes to controlling weight,so that you can prevent any failure or injury at the time of performing the exercise with heavy lifting.
Inclined bench press
In my opinion it is one of the exercises with which you should start the pectorals routine because with this you work the upper part of the pectoral, giving the feeling of a larger pectoral; The incline bench press is the same as the normal bench press but with the difference of sitting on an incline bench, it is executed in the same way as the previous one, with the buttocks in contact with the bench and the feet on the ground, the bar is taken with the hands in pronation and separated with a length greater than the shoulders, the bar is lowered to the pertorals with controlled weight, of course.
Press of inclined banking
Press of inclined banking is also very similar to the two previous exercises, but as its name indicates it is executed in an inclined banking,The head is lower than the knees, working the lower part of the pectoral.
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Chest press on the floor
The push-ups are one of the most basic exercises in the world of calisthenics but very effective when developing muscle, the exercise consists of leaning on the ground, arms outstretched, hands spread shoulder-width apart and feet together, The next step is to lower the arms to bring the rib cage close to the ground, then push on the ground until the arms reach full extension and then just repeat the movement./div>
Avoid to bend the lower back and never rest the body on the ground at this stage of the movement, in a few words perform the exercise as follows:
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Parallel funds
It is another exercise in the world of calisthenics that is very effective when it comes to training the pectorals, it is, in my opinion, a very complete exercise that should be in any training routine.
The exercise consists of leaning on the parallel with the arms outstretched and legs crossed, the next thing to do is that we will go down keeping the forearms stable.
This exercise works the stretching of the pectoral.
Dumbbell press
It is the same as the first three press exercises that we showed at the beginning of the publication but having two dumbbells and raising them almost touching each other, lying on the flat bench, with the buttocks in contact with the bench and the feet on the bench. floor. Grab the dumbbells, get off with the controlled weight.
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It serves to work better the inner part of the pectoral.
Dumbbell openings
I usually like to work with dumbbell openings on a tilted bench since I feel that I am working the exercise better this way;While lying on a benched bench with the dumbbells held up with palms, we slowly open our arms to the horizontal line with our shoulders, causing a stretch of the pectoral when lowering the elbows, then we go up to the initial position.
This exercise works the portion of the larger pectorals closest to the shoulder. If you are looking to show a powerful torso, this is one of the exercises that you should include in your training routine.
Well friends this has been all for this first part, in the second part I will be explaining other exercises and giving some of the routines that I usually apply in my gym so that you can also put them into practice.
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