The pectoral muscles they are some of the most powerful and strong in the body, and the vast majority of us work on them, but not always with the desired result. That is why on this occasion we are going to focus on training this part of the body.
Surely many of us continue to think that the pectoral will grow more or less depends a lot on genetic inheritance. In a way it is not a lie, but it also has a lot to do with the way we train.
As we have always commented, it is essential to review the training routines and see if we are working a muscle group well, and if we are giving it variety and momentum from a different point of view. At the end of the day, what you have to look for is variety when it comes to training.
To achieve it, we are going to give you Different alternatives that can be included in the training routine, or they can be a complete routine in themselves that will help us to work all the parts of the pectorals.
It is good to review the training routine that we are doing and see if the results we obtain are as expected, or should we vary it
We are going to opt for routines with dumbbells or pulleys, since it allows us to work with the same intensity each part of the pectoral. When working together, one side often pulls more than the other, and this can end up translating into misalignments over time.
For this we have made a simple selection of exercises that anyone can do. As we always say, quality is more important than cargo or quantity. Therefore, execution and muscle contraction is essential to achieve the best results.
Dumbbell Bench Press
As a first alternative we are going to stop at the Dumbbell Bench Press. It is a simple exercise for which we are going to need two dumbbells and a bench on which to lie down to carry out the activity.
On the bench, which will be in a horizontal position, we will lie face up. In each hand we will have a dumbbell. With them we will start from the chestone on each side, elbows bent and lateral to the trunk.
The movement starts from the chest, and we will make a kind of imaginary triangle, until we find the dumbbells in the center
In this position, what we will do is raise the load upwards with a route that starts from the pectoral, and that will tend to bring the dumbbells together at an intermediate point. We must make a kind of imaginary triangle. But as a recommendation, the best thing to maintain the tension is that the dumbbells do not collide in the center, and that when descending we do not touch the chest with them, but rather that we stay a few centimeters from touching it.
Incline Press
Second, we are going to focus on the exercise known as Incline Press. For this we will need a bench, which we will place with the inclined backrest. In this way we will lie down and the trunk will be slightly elevated.
In each hand we will have a dumbbell, which, as in the previous one, will start from the chest, which will be where we will begin the tour. The development of the movement will be the same as we have described in the previous exercise. The only thing that varies is the inclination of the bench.
The inclination of the bench will give us another angle of work, which will make us hit the upper part of the chest
With this type of press, what we are going to achieve is concentrate all the tension in the upper part of the pectoralsince the movement is the same, only the angle of the exercise varies, and with them the results that we are going to achieve.
Press-Squeeze
In third position we are going to focus on the exercise known as Press-squeeze. This is a variant of the press that focuses all the tension on the middle part of the pectoral. It is a good way to define the shape of the chest in the central area, and achieve a greater volume effect.
To do this, we will stand face up on one side with two dumbbells, one in each hand. But in this case the grip is neutral, so both dumbbells are together in the middle of the chestbecause this will be the area in which we are going to concentrate all the exercise that we are going to develop.
In this case, the grip is neutral, and both dumbbells will be together in the center of the chest in order to raise them at the same time from the central part
In this position, what we will do is raise both dumbbells through the action of the pectoral muscles. Throughout the journey, it is important that the dumbbells remain together and the movement of ascent and descent is slow and concentrated on the part worked.
pectoral push-ups
As a fourth exercise we are going to stop at what is known as pectoral push-ups. It is a classic that we cannot eliminate from a good chest routine. And it is that it is an exercise that we will perform with our own weight, but that concentrates very well on the pectoral muscles and concentrates very well.
For this we will place supported on the ground by the palms of the hands and the tips of the feet, while the body remains straight throughout the exercise. The hands, their placement, and the arms will be the tool, along with the chest, to raise the body with this exercise.
The placement of the hands is essential, as well as keeping the tension concentrated in the pecs, and the arms close to the trunk to concentrate more.
That is why it is important place your hands at chest height and with an opening slightly wider than the chest. We must bend our elbows and the closer we have them to the trunk, the greater the concentration in the pectoral part, which is what we want to work on at all times.
We can include variants how to raise the front part of the body by supporting the hands at a height. In this way we will work more the lower part of the chest. If we support ourselves on a height with our feet, then we will concentrate more on the upper and central part of the chest.
High pulley chest crossovers
Fifth, we are going to focus on the exercise known as High pulley chest crossovers. It is an exercise that concentrates all the tension in the central part of the pectoral, and that will help us define a more aesthetic shape.
To do this we will place a load on two pulleys and with a normal grip, we will grab one of the grips with each hand. The arms will be placed open, as if they were in a cross. The legs will be anchored to the ground, with one leg slightly forward to prevent us from swinging and becoming unbalanced.
The arms will be placed crosswise, and in this way, we will carry the load downwards, by concentrating the central part of the pectoral
In this position, and starting from the top, what we will do is carry the load downwards, through chest concentration. It is good to make a concentrated and controlled movement at all times, in order to achieve the desired effect and work in the central part of the chest.
These five exercises are a good example to work our chest and little by little, ascend to a higher level. That is why we invite you to start trying all these exercises in order to achieve better results.
There are many more, but in this case we want to recommend exercises with free weight and with pulleys, which increase the intensity. Although there are machines that perform the same route, always doing each exercise with a free weight will help us work other parts of the muscles that help us stabilize. A more intense and complete work.
Pictures | pexels
Videos 1 | Youtube / Ninolift
Videos 2 | Youtube/Nico Maggi Fitness
Videos 3 | Youtube / Luis Carballo
Videos 4 | Youtube/ ATHLEAN XSpanish
Videos 5 | Youtube / Migymnasiotv
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