subject: The Best Pec Workout [print this page] Your pecs, more officially known as the pectoralis major muscle group, or simply the chest muscles, are one of the biggest muscle groups you have. These slabs of tissue stretch across the upper front of your torso, and can be targeted in many different ways to see great results.
Each muscle group in the body is designed with a different purpose in mind, and the pecs are muscles that push, and work with your arms and shoulders. You'll notice that many chest exercises therefore also hit your deltoids and your triceps. The kind of results you see will vary with the kind of pec workout that you put together.
Exercises to Include in a Pec Workout
Bench Press - When the chest is the topic of conversation and evaluation, the bench press is the first exercise considered. This exercise may be performed in a variety of ways and using different benches, grips, angles and weights.
Despite the variations, you always perform this move with an Olympic size barbell and plates set, and an adjustable bench to work with.
The normal grip is with your hands grasping the bar at about a shoulder's width distance. Any wider than that and you use more of your deltoids. The positioning of the bar itself and your angle will determine whether you target the upper or lower portions of your chest.
A close grip on the bench press will bring the triceps into play much more heavily. Lower the weight while keeping your elbows tucked into your sides for this effect, while conversely using an extra wide grip and spreading your elbows to the side for extra emphasis on your deltoids.
By moving to an incline position with your bench press, you'll be exercising the upper portions of your pec muscles. On a decline bench, you'll therefore be targeting the lower half of your pectorals.
Dips: Parallel bar dips are great for an all-over pec workout, and are a classic bodyweight exercise. Use a wide grip if you want to bring more emphasis to your shoulders, and once again narrow for more triceps work.
Pec Workout with Dumbbells: Instead of using barbells or bodyweight exercises, you can also use a variety of dumbbell movements. By isolating each arm, you can actually target your chest more effectively and incorporate more of your core, supporting muscles.
Cable Machines: Cable machines can be used with a pec workout as well, although they shouldn't be the primary choice. Instead, try using a few cable exercises as the end to your workout, when your chest muscles are already tired and you want to push yourself even further.
Bent Arm Pullovers: To perform this sometimes complicated seeming move. sit on a bench, and then position your body with both feet on the ground, thighs parallel to the floor and only your shoulders touching the bench. You perform the motion with a dumbbell grasped in both hands.
Raise a dumbbell and support it with both hands, lowering it behind your head and then bringing it back around and over your stomach. Be sure to squeeze your pectorals in the process and feel the strain in the ribcage area.
For the best results with any pec workout, start out with the heaviest exercises, like the barbell bench press, and then move on down to dumbbells, cables and finally bodyweight moves.
