Giving continuity to my previous publication in this second part we will finish talking about other very good exercises when training your pectorals and at the same time I will be leaving some of the routines that you can put into practice in the gym, so if nothing else to say we start with :
Pulley crossings
I use this exercise at the end of the sessions because it works better and with higher series. When I execute it, I get more congestion and exhaustion of the muscle, which makes me notice a more voluminous appearance.
It is executed standing with the legs slightly separated and with the trunk a little inclined, holding the stirrups of the two pulleys with the palms downwards as if we were a cross, we lowered the arms until crossing them.
Pull-over with dumbbell
Here we work the thickness of the pectoral, the triceps and the latissimus dorsi, as well as the major serratos, the rhomboid and the pectoralis minor.
It takes place on a bench on its back, holding a dumbbell with both hands and stretching the arms in front of our chest, we descend slowly with the arms stretched until the dumbbell reaches the line with the head, when the weight is high we will flex the elbows. Then, we raise it again using the dorsal all we can.
Pull-over with bar on flat bench
This is quite similar to the previous one executed in the same way, that is to say in a flat bench, but with the difference that it is done with a short bar by lowering the arms completely stretched. both versions have the same function and produce the same results.
If you include both exercises in the training routine, you can vary the exercises, making the training time more enjoyable.
Well friends here I am going to leave you some of the routines that I like to do and that help me a lot, I hope that it will be useful and of your liking.
Pectoral routine for beginners
4 sets of 8 to 10 repetitions with 90 seconds of rest between sets
- Press, inclined with dumbbells.
- Press inclined with bar.
- Opening with dumbbells.
- Pull-over with dumbbell.
****Pectoral routine for intermediates****
3 sets of 12 to 15 repetitions with 90 seconds of rest between sets
- Flat press of banking.
- Press inclined with bar.
- Flat press openings.
- Open inclined press
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