CrossMAG
No Result
View All Result
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sports
  • it Italian
    en Englishit Italianes Spanish
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sports
  • it Italian
    en Englishit Italianes Spanish
No Result
View All Result
CrossMAG
No Result
View All Result

Pectoral muscles: the 7 best exercises for their development

Martina Marise by Martina Marise
June 30, 2020
in Exercises, Fitness
0

The dream of many men is to have well-developed and defined bibs to show on the beach and in the gym. Training the chest means training all the muscles of this part of the body; the pectoral muscles they are certainly the best known and largest, but there are other smaller muscles that support the pectorals such as the backbone on the sides of the chest and the trapeze.

Let's see some of the best exercises together to increase the strength and size of these muscles, without neglecting the improvement of general movement.pectorals

Index

  • INTRODUCTION 
    • FLAT BENCH 
    • PEC DECK / FLY MACHINE
    • CROSSES TO HIGH CABLES
    • DIPS
    • CHEST PRESS
    • CROSSES WITH HANDLEBARS ON AN INCLINED BENCH
    • PUSH UPS 

INTRODUCTION 

  • If you are a beginner, trust a personal trainer to make sure you follow a good personalized program.
  • Always start with low weights to give the body time to get used to and learn the correct movement well.
  • The number of repetitions and sets is subjective and depends on personal goals.

FLAT BENCH 

This is the best known exercise for training the pectoral muscles and the most popular among men in gyms.

You have to position yourself lying on the bench with your feet firmly on the ground and your back supported, the barbell must be positioned above the eyes. Begin to perform the exercise (better to have a spotter ready to help behind) bringing the bar over the chin keeping the elbows and wrists straight.

Slightly widen your elbows when lowering the bar. This exercise is multi-articulatory and involves pectoralis major, triceps, deltoids, back muscles and rotator cuff of the shoulder. 

PEC DECK / FLY MACHINE

Back resting on the seat, feet on the ground shoulder-width apart; start the movement by pushing on both sides with your arms until you get almost to the center, but without the wings of the machine touching each other. This exercise is about isolating the pectoral muscles.

CROSSES TO HIGH CABLES

This exercise involves the pectoralis major and anterior deltoid bundles. Standing with the knees slightly flexed, the handles of the cables are grasped and adduction of the humerus is performed until the hands are joined.

DIPS

Free body exercise performed on the parallel bars; descend slowly avoiding swaying, with a controlled movement until the shoulder is below the elbow line, then go up again without changing the inclination of the torso.

The elbows should not be locked when the climb is finished. During the movement it is necessary to keep the shoulder blades adducted, that is, close together. This exercise stresses the pectoral muscles and triceps.

CHEST PRESSpectorals

The chest press stimulates the intermediate pectoralis major, the anterior deltoid and the brachial triceps; simulates the movement of the flat bench, but being guided by the machine the stabilizing muscles are less involved.

CROSSES WITH HANDLEBARS ON AN INCLINED BENCH

This exercise involves the pectoral muscles, in particular the clavicular head; on a 30-degree inclined bench, the dumbbells are grasped, they are carried over the head keeping the arms perpendicular to the ground, the arms are opened with the elbows slightly flexed and then they are closed again avoiding, however, returning to the initial position to prevent it from being canceled the tension on the bibs.

PUSH UPS 

Another free body exercise to strengthen pectorals, shoulders and triceps and other muscles that act as stabilizers during movement (dorsal, abdominal and lumbar). The body should be kept straight throughout the exercise, abdomen and buttocks contracted.

It starts with outstretched arms and goes down to touch the ground with the chest and then goes up again until you have your arms fully stretched.

What are your favorite chest exercises? Let us know in the comments!

And finally… we have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! It's all on our dedicated channel ????
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL

tags: bodybuildingpectorals
previous Post

Ring dip vs bar dip: which ones should you do?

Next Post

Cardio training: wrist measurement or chest strap?

Related posts Posts

Fitness

How to breathe while running: here are the tips

June 21, 2022
Exercises

Bench Press: what it is, benefits and variations

June 15, 2022
Exercises

Preacher Curl: execution, muscles involved and benefits

June 10, 2022
Fitness

8 things they never told you about abs

June 3, 2022
Fitness

7 important rules on how to eat to gain muscle mass

May 26, 2022
Exercises

Shoulder Press: how it is performed and the muscles involved

May 17, 2022
Leave Comment

Recommended

Metabolic reset and reverse diet

June 22, 2020

Sources of fat, carbohydrates and post-workout protein

October 1, 2021

Follow us

Facebook
fb-share-icon
Instagram

Our partner

DO YOU ALREADY HAVE EVERYTHING FOR CROSSFIT?

TAKE CARE OF YOU

Popular Post

  • Collection of the 20 best WOD to do at home

    0 shares
    Share 0 Tweet 0
  • Amrap: what it is and how it is managed

    0 shares
    Share 0 Tweet 0
  • CrossFit®: what is an EMOM, here are three representative WODs

    0 shares
    Share 0 Tweet 0
  • What is Murph and why is it done in CrossFit?

    0 shares
    Share 0 Tweet 0
  • 10 exercises to conquer CrossFit®

    0 shares
    Share 0 Tweet 0
CrossMAG

Browse the site

  • About Us
  • Coockie Policy
  • Contact us
  • Contributors
  • Work with us
  • Media Partners
  • Newsletter
  • Privacy & Policy
  • Advertising

Follow us

This page is not an official page of CrossFit, Inc. and is not associated with, or authorized by, CrossFit, Inc. All comments and suggestions contained herein are our personal opinions and not of CrossFit, Inc. The registered trademark CROSSFIT belongs exclusively to to CrossFit, Inc. The official website of CrossFit, Inc. is www.crossfit.com. CrossFit, Inc. is not affiliated with or endorsed by CrossFit, Inc. All comments and suggestions reported hereby our own opinions, which are not endorsed by CrossFit, Inc. The registered trademark CROSSFIT is exclusively owned by CrossFit, Inc. The official website of CrossFit, Inc. is www.crossfit.com.

Powered by Kilobit Web Agency Turin
No Result
View All Result
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sports
it Italian
en Englishit Italianes Spanish

This website uses third-party cookies. By continuing to use this website, you authorize the use of cookies.