Content of the Article
One of the most difficult muscle sets to work with is undoubtedly the pectorals. Developing strong pecs is a job that involves enormous sacrifice and tenacity, which is why it is essential to continue a specific pec exercise routine that will help you progressively strengthen and strengthen your chest.
Pectorals are one of the largest muscle groups in the human body. This muscular group is made up of four muscles. 2 major pectorals that cover practically all our torso and whose functions are the adductor function and make our arms rotate. The other 2 muscles that make up the pectorals are the so-called minor pectorals. These muscles are under the major pectorals and their function is essentially to stabilize our body.
If you are just starting to go to the gym, or if you already have experience in physical exercise and want to increase your pecs, now we will explain in detail a series of exercises that will help you strengthen and increase your pecs at home and in the gym.
3 ideal exercises to increase and strengthen your pecs
Whether you are used to training at home or at the gym, you will be interested to know that there are many exercises to strengthen your pecs so we will focus on the most used.
1. Bench press with bar
It's probably the exercise we all start working on our pecs for. To exercise the bench press with the bar, we only have to lie down on a flat bench and lift the bar whose weight must be adjusted to our capacities. The most convenient thing is to start with a low weight and increase it depending on the evolution. We must remember that it is essential not to suffer injuries.
Other variations of this type of exercise are the press in inclined banking and the press in declined banking. In the first one our body is slightly face up and we are going to have to raise the bar as in press in flat bench.
The bench press is more complicated because our body is going to be tilted upside down, making it more difficult to lift the bar. If you do not call up the previous 2 fiscal years, it is not convenient to do so. On the other hand, on the first few occasions that we perform on the bench press it is recommended that we lower the weight of the bar.
2. Bench press with dumbbells
Very similar to the previous ones since one can choose to use a flat bench or an inclined bench. On the bench press with dumbbells, we will have to open the arms with the dumbbells and then close them later. In the same way as in the rest of the exercises we must adjust the weight of the dumbbells and the repetitions to our capacity. In addition, this is one of the ideal exercises for not losing muscle mass if you are injured, in general.
3. Push ups
Push ups are one of the best exercises to strengthen the pectorals and also have the benefit of not needing any kind of device to perform them. Just our bodies and a place where we feel comfortable.
In addition to the traditional normal push-ups that we all know, there are two other kinds of push-ups that we can do to strengthen the chest muscles, these are:
- Declining push-ups. In the same way as in the declined bench press, the lower part of our body, i.e. the legs, is above our head.
They are more difficult than the normal ones and require more strength, but apart from helping us to strengthen our arms, this is an ideal exercise to make them compatible with others of the mentally ill.
- Asymmetrical push-ups. These kinds of push-ups are really good for working on individual parts of the chest. To do asymmetrical flexions we are going to have to put one of our hands at but height than the other. Ideally, you should use a bending bar and also alternate the arms to strengthen the two parts equally.
To conclude, if you don't like the gym too much and prefer sports where you work more muscle sets than your pecs, swimming is a sport that helps to develop your chest muscles. Swimming is also a great way to lose weight, burn fat and gain stamina, so it's a sport you're invited to do to achieve your goals.