The human body’s upper torso has got large slabs which are spread across it; and these slabs are the ones commonly referred to as muscles. In the human upper body, there is a muscle known as Pectrolis major, which is said to be the largest in the muscle group. Most people would love to have muscles especially in their upper torso and so; this can be achieved by exercising in several different manners with the use of heavy weights which will allow you to focus on your outer inner Pecs (which push muscles closely tied with a persons shoulders and arms), lower and upper body.
Once an individual starts working on their chest, then your chest is not the only part getting some work; but also your deltoids and triceps. In any training regimen, your Pecs depth, size and spread are related directly to the training regimen.
Pecs Developing Exercises
Bench Press: Doing some bench press is most preferred especially whenever it comes to the chest. There are various ways in which a person can perform a bench press and there are also several things that can be used in the bench press such as using a bench, angles, weights and also grips. The most commonly used in bench presses is the plates and Olympic bars.
The basics when it comes to bench presses involve lying on a flat bench and having a good wide grip on your bar; the grip tends to put exertion on your outer Pecs and the level at which the
bar will be at solely depends on which part of your Pecs you intend to work on i.e. the middle or upper parts.
If the bar has been lowered to your chests middle, the elbows should be kept on the side of the lifter and the weight will be moved by the triceps. However, if the bar has been lowered to your neck, then your elbows should be widely spread thus allowing the Pecs and frontal deltoids to be involved.
Therefore, if you would like to work your lower Pecs, then you can perform your bench press on a declined board, but if you would like to work on your upper Pecs, then you can perform your bench press on an inclined board having the bar lowered until it reaches the neck.
- Parallel Bar Dips: These are used when you would like to work on your upper and inner Pecs. It is done with your hands being at the width of your shoulders. When they are placed wider, then you are involving the tie-in of the delt-Pecs as well as your outer Pecs.
- Chest Workout using Dumbbells exercises: Dumbbells have been known to come in handy when doing several kinds of bench presses which are approximately close to the lifts of the Olympic bars. Dumbbells can also be used if you would like to perform the decline or incline bench and also the flies on a flat. So, if you would like to rip your Pecs apart and stretch them a little, then the Dumbbells are the best for this function.
- The Cable and Pulley: This machine is the ideal one when it comes to performing finishing exercises for the chest such as the double-handed crunch. This kind of crunch is where you will begin the exercise with your arms widely spread and then you bring the handles together at your chests front having your arms bent slightly at your elbows.
- The Bent-Arm-Pullover: This kind of bench press is performed when the weight has been placed on the ground and you are lying on a flat bench. You will then assume the position of a supine and reach for your barbell over your head. With your arms bent and using a circular motion, you will manage to bring the weight to your chest.
There is a compound exercise done when a close grip kind of bench press is used to press some weight from your chest. The motion is circular having the return back to your chest and then lowering to the ground.
For the best workouts for your chest, it is advisable that you begin with weight exercises that are heavier (bench press) moving “down” to barbell then the dumbbells and finally to the Pecs finishing exercises such as the bodyweight resistance.