Your pectoral muscles are the muscles that cover your chest. Their function is to draw your arms together and down across the front of your body. You can consider your pectorals in two sections: upper pectorals and lower pectorals. A variety of exercises exist that you can employ in order to work each section in isolation, or to train the muscle group as a whole. If you want a physique that exudes strength and power, you can not afford to skimp on your pectoral training.
Warm Up
In order to reduce the risk of injury, it is crucial that you warm up before commencing your pectoral training. Begin your warm up with about 10 minutes of light to moderate aerobic activity, such as jogging or skipping. Next, stretch your pectorals to equalize the tension in the muscle fibers. A simple but effective stretch for your pectorals involves clasping you hands behind your back and raising your arms as high as possible. Hold this position for 30 to 60 seconds.
Overall Development
Although the flat bench press also recruits your triceps and the muscles of your shoulders, the movement is one of the most effective exercises for developing the overall mass of your pectoral muscles. The exercise can be performed with either a barbell or dumbbells. It is safer to perform the movement with dumbbells when training alone. Perform three to four sets of flat bench press, using a weight that allows you to complete eight to 12 reps with good form during each set.
Lower Chest
If you want to develop your lower pectorals, there are a number of exercises you can perform to specifically target the area. Suitable exercises for training your lower pectorals include the decline bench press, decline dumbbell press, decline dumbbell flyes and parallel bar dips. Perform three or four sets of eight to 12 reps for each exercise. As you progress with your training you can increase the intensity of dips by using a weighted belt, if eight to 12 reps per set becomes too easy.
Upper Chest
By using an incline bench during conventional chest exercises, you can focus the work of the movement onto your upper pectorals. Set the bench to an angle of 45 to 60 degrees and concentrate on your upper pectoral development with exercises such as the incline bench press, incline dumbbell press and incline dumbbell flyes. Your upper pectorals are also recruited as secondary muscles in several other exercises, such as military press and reverse chinups. Aim to complete three or four sets of eight to 12 reps for each exercise.
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "Medicine and Science in Sports and Exercise"; Progression models in resistance training for adults; ACSM; 2009
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