The pecs are one of the muscles very popular with bodybuilding practitioners and that is understandable. Thick and wide pecs with a perfect abdominal strap is often one of the first goals. So I told myself that sharing the best pectoral exercises with you was an interesting thing for you to progress faster. In bodybuilding, knowledge of exercises is a basis for building the pectorals. You will have to perform them using different training techniques in order to shock them and break more and more muscle fibers in your pectoral area.
The pectorals are made up of several bundles. Each part can be developed with using specific exercises.
The great pectoral and its bundles
The upper bundles (clavicular bundle of the pectoralis major) is the upper part of the pectorals. It starts from the collarbone.
The pectoralis major median part is the largest area of the pecs often source of a good thickness of the rib cage.
The lower bundles of the pectorals is the lower part of the pectoralis major. Exercises like the decline press are often used to distinguish the lower chest from the beginning of the abdominal strap.
Why work the pectorals in bodybuilding?
Let's face it, the pectorals are a muscle group that we all want to develop. A thick rib cage means power. Pleasant to work out Strength training for the pectorals is very often the first exercise you will do. Let's get down to business and immediately tackle the description of the best pecs exercises to strengthen the pecs.
The Best Chest Exercises
Dumbbell Bench Press
A pectoral exercise considered as a basis with the bar bench press, it allows a greater range of execution than its counterpart.
Execution of the movement: Starting position, lying on a horizontal bench, dumbbells in hand, elbows bent parallel to the floor. Lift the load vertically until your arms are practically straight and join the dumbbells. Then come back down while controlling the load while bending your elbows.
Muscles worked: You mainly work the pectoralis major, the anterior part of the shoulder and the triceps.
Variations: You can also perform this chest exercise by rotating the handles at the end of the concentric phase.
Precautions: Avoid lowering your elbows too low, they must remain parallel to the ground.
Bench Press
This exercise constitutes a base in muscle building of the pectorals. No doubt you've heard of it before.
Execution of the movement: Starting position, lying on your back on a flat horizontal bench with your feet firmly placed on the ground for stability and balance. Eyes under the bar. Position the hands with a spacing greater than the width of the shoulders. Unhook the bar and descend, controlling the load up to the chest. Develop the bar then breathe out at the end of the movement.
Muscles worked: The bench press is a pectoral exercise that uses all of the pecs such as the pectoralis major, the pectoralis minor as well as the anterior part of the shoulder and the triceps.
Variations: You can perform this pectoral muscle-building exercise on a guided frame to secure yourself. This allows initially to concentrate on the movement without any notion of balance and stability.
Precautions: Avoid practicing this exercise of pecs with too heavy loads when you begin. Also limit its use if you have long forearms because the stretch of the pectoralis major will be maximum.
Incline Bench Press
Here is an exercise to strengthen the pectorals in a targeted manner.
Execution of the movement: Sitting on a bench at 45 °, eyes under the bar. Grasp the bar overhand with a space greater than shoulder width apart. Unhook the bar and go down to the chest then go up.
Muscles worked: You mainly work the upper bundles of the pectoralis major, the anterior part of the shoulder and the triceps.
Variations: This chest exercise can be performed with a guided frame.
Precautions: Be sure to control the movement.
Decline Dumbbells Press
Execution of the movement: Starting position, lying on a bench tilted 20 ° with your head down. Grab the dumbbells in the overhand hand with the arms parallel to the floor. Push so that the dumbbells meet above your chest. Then slowly go back down to the initial position.
Muscles worked: This exercise allows to work the pectorals on the part of the pectoralis major and mainly the lower bundles. The triceps and the anterior part of the shoulders are also used.
Variations: This exercise can be performed in your chest workout with a barbell or a guided frame. When the bar reaches the level of the neck, this exercise promotes maximum stretching of the pectoralis major.
Dumbbell Flys
This pecs exercise provides perfect isolation of the pecs, it causes a maximum stretching of this area allowing a relaxation of the muscle fibers.
Execution of the movement: Starting position, lying on your back on a horizontal bench, dumbbells in hand, arms extended towards the ceiling. Slowly spread your arms out to the horizontal (parallel to the ground). Then raise your arms to return to the starting position.
Muscles worked: You work all the muscles of the pectoral muscles.
Variations: This chest exercise can be performed with a bench inclined at 30 °.
Precautions: Do not put too much weight for this exercise.
Standing Cable Fly
Execution of the movement: Standing position one foot forward, the other behind, the torso slightly leaning forward. Take the pulleys in your hands while keeping your elbows a little bent and come and join them in front of your chest. Mark a contraction time, then slowly return to the starting position.
Muscles worked: You work the muscles of the pectoralis major.
Variations: You can perform this chest exercise by varying the incline of the bust and the angle of the arms to work the pecs on different parts. You can also perform this pecs exercise by adjusting the pulleys at the bottom of the pulley to screw up and up to target the top of the pectoralis major bundles.
Precautions: Do not put heavy, it is better a quality movement with good contractions than a load too light.
Pullover
Execution of the movement: Upper back on the bench, hold the dumbbell with both hands and lower the dumbbell behind the head. Be sure to keep your elbows slightly bent.
Muscles worked: You work the pectoralis major, the long head of the triceps brachii, the latissimus dorsi and the anterior serrations.
Variations: You can perform this chest exercise by completely extending your back on a bench.
Precautions: Do not put too heavy, the objective of this pectoral exercise is to stretch the cage and work the thickness of the pecs.
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