TOP 5 EXERCISES FOR THE BEST PECS

TOP 5 EXERCISES FOR THE BEST PECS

An impressive looking upper body starts with a strong chest. And you don’t need to spend hours on the bench press.

Just choose the right exercises and you can sculpt your pecs to perfection efficiently, without risking injury.

The pectoral muscles are fairly easy to build up and isolate – but you still need to put plenty of work in. For mass muscle gain, do these 5 exercises 3–4 times a week. Do some light cardio (2-3 mins) first to warm up the muscles, plus a little dynamic stretching.

1.      FLAT OR DECLINE DUMBBELL PRESS

Dumbbell presses offer a superior range over barbell presses because the hands and arms can be brought together rather than being stuck in a fixed position on a bar. Because each arm is forced to move independently you ensure consistent strength development across both pecs.

A flat or decline press angles your body into the best position for targeting the lower muscle fibres, which make up most of the pectorals.

Perform 4 sets of presses, 6 reps each set.

 

2.      INCLINE DUMBBELL PRESS

You still need to develop the upper muscle fibres, and the incline press is ideal for this. Using dumbbells gives you the advantages as stated above. Set the press to 30 degree incline; this will properly angle your body for the best chest stimulation.

Perform 4 sets of presses, 6 reps each set.

 

3.      DUMBBELL SQUEEZE PRESS

This exercise might look strange, but it’s great for building a bigger chest. This is because it ‘forces’ your body to use the pectoral muscles. It’s similar to a bench press, but you keep the dumbbells pressed together hard, which shifts all the pressure onto the pecs.

Remember, the harder you squeeze, the more effective it is!

4.      WIDE-ARM PUSH UP

Give the bench a break to avoid over-stressing your deltoids. You can do press ups anywhere, and by placing your hands wider than your body you transfer more of the weight to your pectorals. The wider the hands, the greater the challenge to your pecs.

Begin with 6 reps of standard push ups, moving to 6 reps of a wider position, then 6 reps at the widest position.

5.      CABLE FLYE (HIGH TO LOW)

Why they’re good: Flyes isolate your pecs at a different angle to presses so are a good exercise to achieve all-round chest development. Cable flyes also pull the resistance out to the sides, as opposed to up and down with presses, so you maintain continuous movement throughout.

Finally, setting the angle from high to low targets the bulk of chest mass.

Perform 4 sets of 10 reps. 

 

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Simon J.
31 August 2017

Simon J.

It takes a lot of effort to get pecs as big as the guys in the pictures, so I don't think there's any worry about accidental bulk! Man-boobs are not a good look so keeping things toned is the way to go.

Claire H.
31 August 2017

Claire H.

being a woman, I don't want big pecs (!) but I do wide arm push ups with knees on the floor for the variety it gives me. So they're not just for men wanting to build big pecs.

Simon J.
18 August 2017

Simon J.

dumb-bells are my exercise weapon of choice - they also keep your body in balance and stop you twisting, so are much less likely to cause injury than barbells.

Sean S.
13 August 2017

Sean S.

I can also recommend wide arm push ups. They feel quite different but worth the effort.

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