Having muscular pectorals is the wish of many bodybuilding practitioners, both men and women. There are a variety of exercises that allow you to specifically target this part of the body in order to develop strength and endurance. The best exercises to work the pectoral muscles, with particular attention to their correct execution.
Barbell bench press
One of the most popular exercises for building chest muscles is undoubtedly the barbell bench press. This exercise primarily targets the middle bundles of the pectoralis major, but also involves the triceps and anterior deltoids.
Performing the barbell bench press
- Lie on a flat bench and place your hands in a pronated position (palms facing forward) on the bar, spreading your arms slightly wider than shoulder-width apart.
- Lift the bar out of its rack, positioning it above your pecs with a grip slightly wider than shoulder-width.
- Slowly inhale while lowering the bar until it lightly touches your chest, just at nipple level, and contracting your pecs.
- Exhale as you raise the bar until your arms are straight, without locking your elbows.
It is important to ensure a slow and controlled execution in order to avoid injuries and to benefit from the benefits of the barbell bench press. Perform several sets of this exercise to achieve good results.
Incline Dumbbell Press
The incline dumbbell press specifically works the clavicular bundle of the pectoralis major, which is highly used to add volume to the upper pecs . This exercise also involves the anterior deltoids and triceps.
Performing the incline dumbbell press
- Set an incline bench to about 45° and sit down with a dumbbell in each hand, placing your hands in pronation (palms facing forward).
- Bring the dumbbells to chest level with your elbows rotated down and slightly outward.
- Exhale while pushing the dumbbells up until your arms are fully extended but without locking your elbows.
- Inhale as you slowly return the dumbbells to your starting position.
The incline dumbbell press offers a greater range of motion than the same exercise performed with a barbell, allowing for greater engagement of the pectoral muscles.
Lying spreads
The lying fly is a strength training exercise that isolates the pectorals and helps improve their definition and stretching . It can be performed with dumbbells or cables.
Performing lying flyes
- Lie on a flat bench with your feet firmly on the floor. Take a dumbbell in each hand and place your hands perpendicular to your torso (palms facing each other).
- With your elbows slightly bent, slowly open your arms until you feel tension in your pectoral muscles.
- Exhale as you slowly bring your hands back together, contracting your pecs hard to return to your starting position.
To ensure the effectiveness of this exercise, it is important to perform a wide and controlled movement and to pay close attention to the position of your wrists and elbows throughout the exercise.
This exercise can also be performed on an incline bench to better work the upper part of the pectorals.
Incline Dumbbell Fly
The Incline Dumbbell Fly primarily works the clavicular bundle of the pectoralis major and also helps to add volume to the upper part of the pectorals.
Performing the Incline Fly with Dumbbells
- Set an incline bench to about 45° and sit down with a dumbbell in each hand.
- Hold the dumbbells above your head with your arms slightly bent and your palms facing each other.
- Slowly open your arms, lowering the dumbbells outwards, until you feel tension in your pecs.
- Exhale while returning the dumbbells to their initial position by strongly contracting the pectoral muscles.
This exercise requires good coordination and technique , so it is recommended to use light or moderate weights to avoid injury.
Dips: To strengthen the lower pectorals
Performing dips helps to strengthen the chest muscles, especially the lower part, as well as the triceps. They are done using two parallel bars and can be made more difficult by using an additional weight attached around the waist.
How to do dips?
- Firmly grasp both parallel bars and propel your body upwards, arms outstretched.
- Tilt your torso slightly forward to engage your pectorals.
- Slowly lower yourself by bending your elbows until your arms are parallel to the floor, always keeping your back straight.
- Then push up to return to the starting position, without locking the elbows.
Pumps
Push-ups are a versatile exercise that not only works the pectorals but also the triceps and anterior deltoids. They can be done without equipment, anywhere, and allow you to adapt the difficulty according to each person's level. Which makes them a perfect exercise for building pectoral muscles.
How to do push-ups?
- Get into a gainage position, body tense, supported by your hands spread wider than your shoulders and your feet together.
- Lower your torso by bending your elbows until your pectorals brush the floor.
- Come back up by pushing the ground with your hands while contracting your pectorals.
There are variations of push-ups (on the fists, with the feet raised, etc.) to vary the pleasures and difficulties of the exercise:
- Classic push-ups: Feet on the floor, hands slightly wider than shoulder-width apart.
- Incline push-ups: Feet elevated on a stable surface (such as a bench) to increase the intensity of the exercise.
- Decline push-ups: Feet on the floor, hands placed on a raised surface to reduce the intensity of the exercise.
- Diamond push-ups: Feet on the floor, hands close together forming a triangle under the chest. This exercise targets the triceps more specifically.
Strengthen your pectoral muscles with peace of mind: Practical advice
To build your pectoral muscles as best as possible and obtain the desired results, you should follow certain tips:
- Don't neglect warming up to prepare your muscles and avoid injuries.
- Alternate the exercises to work the entire pectoral area (upper, lower, split).
- For effective mass gain, favor short sets with heavier loads.
- It is essential to also work the back to preserve muscular balance.
- Remember that nutrition plays an important role in achieving your goals: Consume protein to help build and repair muscle.
- Finally, give your body enough time to recover between workouts.
Strengthening the pectorals: In summary
Make sure to perform each movement with caution and professional supervision if necessary. In addition, always adapt the loads and the number of repetitions according to your level and progress gradually to avoid any injury or muscular imbalance.
