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.
- 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.
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.
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.
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.
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!
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