The large pectoral muscles in the chest give the upper body a pronounced and well-rounded look when they are toned and built up. Common pec exercises like bench presses and dumbbell flyes work the pecs and are often included into weekly chest routines. If you are looking to break from tradition, add some secret pec exercises to your next workout. These take at least a marginal amount of physical ability.
Pullovers
The magic with pullovers is that they work your chest and upper back at the same time. Adding these to your workouts will reduce the risk of developing muscle imbalances. You have the option of using a dumbbell or barbell. To use a barbell, lie face up on a flat bench and hold the bar straight above your body with a shoulder-width, overhand grip. Keeping a slight bend in your elbows, lower the bar down behind your head in an arcing motion until you feel a good stretch in your chest. Hold for a second, move the bar back to the starting point and repeat.
Around the Worlds
Around the worlds require the use of dumbbells and they are performed on a flat bench. These cause the pecs to be contracted throughout the entire movement. Start in a face-up position and hold dumbbells back behind your head with your arms extended and palms facing up. Keep the weights about an inch apart at this point and arms about parallel to the floor. Steadily move the weights away from your body, then back toward it in a circular motion. Once your palms are right above your thighs, squeeze your pecs forcefully and hold for a second. Reverse the motion to get back to the beginning and repeat. Keep your palms up throughout.
Wide Grip Bench Press
The wide grip bench press is a variation to the standard bench press. The difference between the two is you do not move the bar with as much range of motion. The plus side to this exercise is that your pecs stay contracted throughout the movement. Begin by lying faceup on a bench and grasp the bar with your hands about 6 inches wider than shoulder-width apart. Steadily push it off the supports and hold it above your body for a second. Lower the bar down until it is right above your chest, push it back up steadily and repeat.
Guillotine Press
The guillotine press is another bench press variation. This exercise targets the sternal head of the pecs which is the large, pronounced area of the chest. Begin by lying faceup on a bench, and grasp the bar with your hands slightly wider than shoulder-width apart. Steadily push the bar off the supports and hold it directly above your neck. Slowly lower it down until it is right above your neck, push back up steadily and repeat.
Medicine Ball Pushups
Medicine ball pushups cause you to contract your pecs forcefully before you even start the exercise. Begin from a kneeling position with your hands placed around the medicine ball and feet together behind your body. Keeping your arms extended, lift your knees from the floor, tighten your abs and form a straight line from your shoulders to your heels. You will already feel your chest contracting at this point. Slowly lower yourself down by bending your elbows and stop when your chest is right above the ball. Rise back to the starting position and repeat. You also have the option of using a special medicine ball with built-in handles.
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