Your pectoralis major muscles, pecs for short, essentially are your chest muscles. Originating from your clavicles, sternum and lower ribs and attaching to your humerus, the pecs control many of your shoulder joint movements including horizontal flexion, adduction and medial rotation. There are numerous good, effective exercises that you can perform for your pecs.
Pushups
The humble pushup often is one of the first exercises that people perform. This popular body weight exercise targets the pecs along with the shoulders and triceps. To perform this exercise to maximize pec involvement, make sure your hands are placed around 1 1/2 shoulder-widths apart. Bend your arms and lower your chest to within an inch of the floor and make sure your heels, hips and shoulders maintain a straight line. Inhale as you bend your arms and exhale as you extend them. To make this exercise more demanding, place your feet on a knee-high bench or step.
Incline Dumbbell Bench Presses
Incline dumbbell bench presses emphasize the upper third of your chest along with your shoulders and triceps. Because the dumbbells move independently, you have to work very hard to keep them stable. This helps develop strength in both arms equally and also improves balance and coordination. Set the bench incline to 30 degrees and lie on the bench with your head higher than your hips. Take a dumbbell in each hand and press them to arms length. Rotate your hands so that your palms are facing down your body. Bend your arms, inhale and lower the 'bells down to your shoulders. Pause in this stretched position for a second and then drive the dumbbells back up to arms' length, exhaling as you do so. Keep your lower back slightly arched and your feet planted firmly on the floor during this exercise.
Medicine Ball Chest Pass
This effective pec exercise is best performed with a partner. Hold a medicine ball in your hands at chest height. Adopt a split stance for stability. Rotate the ball so that your hands are behind it and your elbows are level with your hands. Explosively push the ball away from your chest and pass it to your waiting partner. Once the ball has been returned to you, reset your position and perform another repetition. If you do not have a partner, this exercise can be performed against a solid wall.
Bench Press
The bench press is a traditional pec mass building exercise used by strength trainers the world over. This exercise also is one of the lifts contended in the sport of powerlifting. For safety, bench presses should be performed in a power rack or with a competent spotter on hand. Grasp a barbell with a slightly wider than shoulder-width grip. Lie on your back and hold the barbell at arms' length over your chest. With your feet planted firmly on the floor and your lower back slightly arched, bend your arms and lower the bar to within an inch of your mid-chest. Drive the bar back up to arms' length. Inhale as you lower the bar and exhale as you raise it. Keep your wrists straight and do not bounce the bar off your chest as this may lead to injury.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Designing Resistance Training Programs"; Steven Fleck, et al.; 2003
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
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