The pectoral muscles are among those parts of the body that instantly come to people’s attention. Building a broad chest takes time and perseverance, but it’s not a goal out of reach. Along with the abdominal muscles, having sculpted pectoral muscles will make you be considered in shape. Therefore, in this article, we will give you some tips on how to enlarge your pectorals by using very efficient techniques.
Barbell Bench Press
This exercise is considered to be the most basic one and it’s often recommended by the trainers. Many fitness enthusiasts integrate this exercise in their workout routine because it works the main muscle groups of the chest and forces you to use all your resistance. By grasping the bar with a wide grip, you will work more on the chest muscles while a narrow grip will work on the triceps. In order to gain muscle mass, you can do fewer repetitions using heavy weights, or if you want to gain strength, you can use lighter weights with higher repetitions.
Incline Dumbbell Press
The benefit of this exercise is that it works the upper chest. Dumbbell Press is among the best chest exercises and you may consider using an adjustable bench that will offer you the possibility to do a greater number of things than using a fixed bench. Incline dumbbell press is also great because it allows the weight to be equally distributed in both arms.
Dumbbell Chest Flyes
Dumbbell chest flyes have the role to emphasize the center line area between the pecs and also to work the pectoral muscles. This type of exercise can be made on flats, incline or decline benches. Dumbbell chest flyes will help you define the shape of the chest and also will make you fully work the chest from both sides, which makes it a good chest exercise.
One of the biggest advantages of the push-ups is that they can be performed in a gym, at home or even outdoors. When you are doing the exercise with the hands spread wider, it works on the chest, while the narrow hands will work on the triceps. It can be performed as a warm-up exercise or as a finishing one to pump up the chest muscles.
The chest dips exercise is performed on a dip bar. It works the lower chest area and is one of the most efficient exercises for chest and triceps. The chest dips are a great free-weights alternative when you want to emphasize the pectoral muscles. This exercise will make your body much stronger and it has greater overall strength training potential.