These Pectoral Workouts Will Take Your Chest Training To The Next Level
The pectorals are, for many people, the muscles that denote masculinity. Developed pectorals make a man look powerful, while undeveloped pectorals make him look weak.
Most people really neglect their chest training and do not do it the way they should. The average guy probably only does a few sets of bench presses, and that’s it. Well, all that will change when I show you how to train the chest correctly.
What makes a chest great? We can see all those, the typical guys in the gym who do the bench press with 300 to 350 pounds, but who are overweight and have man boobs. If that is the aspect you want, it will not take long to get there and you really should not read this article.
For me, a well-developed chest is one that stands out from the rib cage and is noticeable and well formed. A good chest should also have a cut between the top and bottom of it.
However, if you want to have a wonderful chest, there are some things you should know, starting with a big secret: You will not get the chest to work as well as it should if the back, especially the back muscles, are not very well developed. You will not be able to exceed your current maximum.
If you start to hit hard on the back, you can increase up to 45 pounds in 2 months of your capacity in the bench press! That is a massive gain. Along with that gain, a much more defined chest will come, and much larger than it used to be.
So get the pumping on those ridges with back exercises, and your chest will get much bigger.
How Can I Get The Chest I Want?
I’m sure you do not want to hear all about the hard work and effort you have to do, but it is necessary for any muscle to grow. Although, there are other things that must be taken into account.
First, remember that there are many exercises in which positions are varied. For example, the bench press can be flat, inclined or declined.
This is because the effort is concentrated in different areas of these flat muscles and large surface area. You have to find out what works for you when you do your chest routine.
Is it necessary to work on the lower pectorals? What about your outer pecs? All these things must be taken into account before making your pectoral workouts suitable for you.
I recommend doing a little extra work on your weak points every time you train your chest. This works on all muscles, such as the biceps (although that is a topic for another day).
For the chest, if you have a weak upper part, make additional series of inclined movements, adding them to the exercises you have already done.
Remember that at the end of training, your post-workout meal is one of the most important and often the best use of the muscles worked.
The Most Effective Exercises For Your Pectoral Workouts
Incline Bench Press
If you still do not know what a bench press is, you really need to explore this website more, this will give you an idea of how to start, because it suggests that you do are not yet familiar with a classic exercise loved by weightlifters.
It is by far the most popular exercise in all weightlifting, bodybuilding, fitness, or any other physical training. The bench press is a must.
- Lie on a tilted bench. Take the bar with an average grip spacing between your hands. You should form a 90 degree angle at your elbows.
- Raise the bar to stretch your arms.
- Lower the bar until it almost touches your chest and lift up again until you stretch your arms. Contract the chest when the bar reaches the highest part. Continue until you reach the desired repetitions.
- Return the bar to the rack.
- It is advisable to do this exercise with a partner when the weight is too much.
- Use parallel bars. Hold your body by holding a bar with each hand, elbows stretched.
- Descend by bending the elbows with the body slightly forward.
- Using the strength of your pectorals, return to the starting position.
- Lie on a flat bench with a dumbbell in each hand, placing the dumbbells on your thighs. With the help of your thighs, lift the dumbbells until they are facing your shoulders, palms facing one another. Push until you stretch your arms.
- Lightly bending the elbows, lower the dumbbells towards the sides of your torso while you inhale and then return to the starting position while you contract the chest muscles and exhale.
- Remember to keep the contraction for a second.
- Repeat as many times as necessary.
Does the bench press really matter?
Yes. A lot. Believe me. Take the bench press very seriously and dedicate time and effort to it. You’ll be glad you did.
Different Areas Of The Chest
I’ll repeat it as many times as necessary… It is important to address the different areas of the chest, you do not want an unbalanced or underdeveloped chest.
For any superior development of the chest, you should do incline movements, such as the incline bench press or incline flyes.
For the development of the low chest, exercises can be done in a decline bench. For outer development, bench press with a wide grip. For the internal development of the chest, you should use a close grip.
The Pectoral Workouts Training Routine
- Flat Barbell Bench Press – Perform 3 sets of 5 heavy repetitions
- Incline Dumbbell Bench Press – Perform 3 sets of 6-8 repetitions
- Flyes – Perform 2 sets of 8-10 repetitions lying flat and 2 sets using an inclined bench
- Dips – Perform 2 sets of as many reps as possible
That’s it! You can vary the exercises. The idea here is that you start listening to your body and learn what works best for you. Always remember exercises as simple as push ups!