For the male gender, huge pectorals are synonymous with power. These muscle groups are given special attention, as they are extremely stressed in weight training. Want to develop your pectorals? Here are the best exercises to recommend to obtain a result that meets your requirements, whether you are a man or a woman!
The bench press with the bar
The barbell bench press is undoubtedly one of the best exercises for working the pectoral muscles. Of course, it is a basic exercise. But the results are simply spectacular.
The trick is to perform the exercise in short sets. The fact is that it is considered to be a powerful movement that requires a lot of strength. Creatine supplementation can also be of great help. It will allow you to better support the efforts and to increase your resistance as well as your physical capacities.
A little advice: to avoid injury and above all to reach your pectoral muscles, it is crucial to carry out the movements in good form. From placement to execution of the movements, all must be respected to the letter.
Dumbbell bench press
The dumbbell bench press is a good alternative to the barbell bench press. Its main advantage lies in the fact that it allows a natural gesture. The main advantage of this exercise is that it is a natural exercise, with a greater tightening of the pectoral muscles and a wide stretching of the muscles.
In contrast to the barbell bench press, this exercise is more difficult. The reason is that you have to get used to finding the balance. This is because the barbell bench press also involves the stabilising muscles. In other words, if your body has trouble adjusting to the barbell exercise, turn to dumbbells. They also promise good results.
The barbell bench press
The inclined bench press does not give you the opportunity to work with such heavy loads as the bench press. Nevertheless, this exercise is very useful for building up the clavicular portion of the pectoral muscles. The ideal is to carry out this movement with an angle of 30°, then to put itself in the good position throughout the exercise.
Let us note that the inclined bench press with the bar does not adapt to all the morphologies. The fact is that the bar risks being too heavy for the anterior portion of the deltoid, causing pain at the level of the shoulders.
Dips
Do you want to work the lower part of your pectoral muscles? Nothing is more effective than dips. To achieve your goal, you must use your pectoral muscles to the maximum. To do this, your hands should be spread wide. Your chest should be tilted forward and your chin lowered.
Be careful not to go too low. The resulting stretch could cause intense pain in the shoulders or sternum.
Pulley splits
Of the 5 exercises offered, only the pulley splits are an isolation movement for the pectoral muscles. If you are a beginner, it is best to practice this exercise as a training exercise. The aim is to get your muscles used to contracting better. If not, plan it at the end of your training sessions.
