Shaping and building the chest muscles --- the pectoralis major and minor --- are common goals among guys hitting the gym. The standard flat bench press is a favorite among many bodybuilders due to its effectiveness at working these muscles. However, other exercises are needed to define the upper area of the pectoralis, which border the deltoid and trapezius muscles --- the shoulder and neck muscles, respectively.
Lying Dumbbell Pullovers
Pullovers are highly effective at working the upper chest muscles, among others. Lie on a flat bench and, raising your arms above your head, grab one dumbbell, holding it with both hands at one end with the weight disks resting in the palms of your hands. Lift the dumbbell to full extension so that is now directly over your face, the American Council on Exercise instructs. Bend your elbows and allow the weight to go behind your head. Then raise back up to starting position to finish the repetition.
Dumbbell Decline Bench Press
This exercise chiefly targets the pectoralis major, or lower pecs, the ExRx website explains. Lie back on an decline bench, with your feet hooked under the supports provided. Hold a dumbbell in each hand to the side of your chest with elbows bent. Now perform the standard bench-press motion, extending the arms up fully, then returning back to starting position. You should feel the stretch in your chest muscles at the bottom of the motion.
Decline Dumbbell Fly
Begin this decline fly exercise by lying back on a decline bench with legs looped into the supports for stability. Hold a dumbbell in each hand at full extension above your head. Rotate your arms so the dumbbells are parallel with your body --- rather than perpendicular to it, as they are in the dumbbell bench press. To perform the exercise, lower you arms out to the side in a wide arc, keeping them as straight as possible. You will feel the stretch on your chest.
Shrugs With Dumbbells
Holding two heavy dumbbells down at your sides, stand up straight with your shoulders back and chest pushed out. This stance is important for upper pectoral engagement in the exercise, notes the Dave Draper website. To do this exercise, simply perform a shrugging motion, using your upper chest, traps and deltoids to lift the weights, not your arm muscles.
Member Comments