Located on the front of your upper torso, your pectoralis major -- pectorals or pecs for short -- are large fan-shaped muscles that control many of your shoulder joint movements. For many exercisers, men in particular, well-developed pecs are a priority. There are numerous pec exercises which offer variation in exercise modality and joint movement.
Barbell Bench Press
The barbell bench press is one of the most popular exercises performed in gyms. As well as being an effective pec exercise, the bench press is also one of the lifts contested in the sport of powerlifting. To perform this exercise, lie on your back and hold a barbell over your chest with an overhand, slightly wider than shoulder-width grip. Inhale and bend your arms. Lower the bar to within an inch of your chest. Exhale and drive the bar back up to arms' length. Keep your wrists straight and do not bounce the bar off your chest when performing this exercise. For safety, perform barbell bench presses in a power rack or under the supervision of a competent spotter.
Incline Dumbbell Bench Press
Using dumbbells instead of a barbell means that you must push equally with both arms. This can help reveal and subsequently treat left to right strength imbalances. Performing this exercise on an inclined bench places a slight emphasis on the upper or clavicular part of your chest. Lie on an exercise bench set to a 20- to 30-degree incline. Hold the dumbbells at arms' length directly over your shoulders. Turn your wrists so that your palms are facing down your body. Bend your elbows and lower the dumbbells to the outside of your shoulders. Press them back up into the starting position. Inhale as you lower the weights and exhale as you press them back up.
Pushups
Pushups are a bodyweight exercise that target your pecs. Popular with athletes, the military, law enforcement and general exercisers, pushups can be performed just about anywhere as they require no exercise equipment. Squat down and place your hands on the floor, shoulder-width apart. Your palms should be flat with your fingers pointing forward. Keep your arms straight and walk your feet back until your legs and hips are straight and your weight is supported on your hands and toes only. Make sure your ankles, knees, hips and shoulders form a straight line. Inhale and bend your arms. Lower your chest to within an inch of the floor. Push back up as you exhale. If full pushups are too demanding, bend your legs and place your knees on the floor. This is called a three-quarter pushup.
Cable Crossovers
Cable machines combine the multi-directional challenge of free weights with the safety of resistance training machines. This exercise simulates dumbbell flies but as well as targeting your chest muscles, cable crossovers also work your abdominal muscles. Set the pulleys to shoulder-height and take a handle in each hand. With your back to the machine and the cables running under your arms, take a step forward and adopt a split stance. Extend your arms in front of you at shoulder height. Keep your elbows slightly bent but rigid, open your arms and reach back until your hands are level with your shoulders. Pause in this stretched position for a second and then, using your pecs, squeeze your arms back together. Keep your abs tightly braced throughout this exercise.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Dumbbell Training for Strength And Fitness"; Matt Brzycki and Fred Fornicola; 2006
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