How to build pectoral muscles

The pectoral muscles are very large muscles that give volume to the chest and give an imposing and virile appearance. For correct training, it is necessary to consider that the sternocostal head consists of a high part or the clavicular head and a lower part. The uniform development of these garments gives the bibs the rounded appearance to which all bodybuilding practitioners aspire.

The most important exercise for the bibs is the flat bench presses performed with dumbbells or barbells. Depending on the inclination of the bench, the upper part of the pectorals or the lower part are more stressed; for this reason, it is essential not to always use the same anavar for sale usa to correctly develop the bibs. When you increase the inclination of the bench, the effort moves more and more on the clavicular part (high) and on the anterior deltoid; if you get to tilt the bench by 90 °, in fact, the target muscle of the exercise is no longer the pectorals, but the anterior deltoids. If instead of starting with the horizontal back we lower it more and more, that is, we decline the bench, the effort moves more on the sternocostal head of the pectorals (lower part).

Dumbbell exercises have the advantage of promoting chest symmetry since the stronger arm cannot help the other, but the more we use heavy dumbbells, the more we find it difficult to handle them. For this reason, it is better to tire the bibs first with the barbell stretches, so that the same exercise performed later with the dumbbells can be effective by using even lighter dumbbells.

The pectoral muscles are also responsible for the horizontal adduction or the closing movement of the arms towards the sternum as in the openings or cross with dumbbells on a flat bench, which are excellent isolation exercises for these muscles.

To obtain good results, it is essential not to have defects in the posture like a curved back, sunken chest and drooping shoulders, otherwise concentrating only on the development of the pectorals leads us to resemble a gorilla with its typical bearing. To overcome this disaster, exercises for the posterior deltoid, for the trapezius and in general all those exercises for the back that involve the adduction of the shoulder blades must be carried out.

The following are the main chest exercises

  • Push-ups on the arms 
     Push-ups in the arms (push-ups in English and improperly known as push-ups) are a classic bodyweight exercise for the chest, popularized by some sports training methods … more

     Technical features

     Type: basic

     Mechanics: compound

     Tool: Free body

     Target muscles: Pectoralis major head sternocostal

     Synergic muscles: Anterior deltoid, Pectoralis major clavicular, Brachial triceps

     Stabilizing muscles: Abdominals — Rectus abdominis, Oblique abdominals, Biceps brachialis, Quadriceps, Sacrospinal (spinal erectors)

     Other exercises for Breastplates

    • Stretches with barbell on declined flat bench
       
       The barbell stretches on the declined bench are used to increase the muscle mass of the pectoral muscles in particular of the sternocostal head or the lower part of the chest. Compared to the same … other

       Technical features

       Type: auxiliary

       Mechanics: compound

       Tool: Barbell

       Target muscles: Pectoralis major head sternocostal

       Synergic muscles: Anterior deltoid, Pectoralis major clavicular, Brachial triceps

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    • Barbell presses on a flat bench
       
       The barbell presses on a flat bench are used to increase the muscle mass of the pectoral muscles, in particular of the sternocostal head or the lower part of the chest. Compared to the same … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Barbell

       Target muscles: Pectoralis major head sternocostal

       Synergic muscles: Anterior deltoid, Pectoralis major clavicular, Brachial triceps

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    • Stretches with barbell on inclined bench
       
       The barbell stretches on an inclined bench are used to increase the muscle mass of the pectorals, in particular of the clavicular head or the upper part of the chest. Compared to the same … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Barbell

       Target muscles: Pectoralis major clavicular

       Synergistic muscles: Anterior deltoid, Pectoralis major head sternocostal, Brachial triceps

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    • Smith Machine stretches on an inclined bench
       
       The Smith machine stretches on an inclined bench are used to increase the muscle mass of the pectoral muscles in particular of the clavicular head or the upper part of the chest. Compared to the same … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Smith machine (Multipower)

       Target muscles: Pectoralis major clavicular

       Synergistic muscles: Anterior deltoid, Brachial triceps

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    • Relaxations at the Smith Machine on a declined bench
       
       The Smith machine stretches on the declined bench are used to increase the muscle mass of the pectoral muscles, in particular of the sternocostal head or the lower part of the chest. Compared to … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Smith machine (Multipower)

       Target muscles: Pectoralis major head sternocostal

       Synergistic muscles: Anterior deltoid, Brachial triceps, Pectoralis major clavicular

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    •  
    • Smith Machine stretches on a flat bench
       
       The presses on the Smith machine on a flat bench are used to increase the muscle mass of the pectoral muscles in particular of the sternocostal head or the lower part of the chest. Compared to the same … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Smith machine (Multipower)

       Target muscles: Pectoralis major head sternocostal

       Synergistic muscles: Anterior deltoid, Brachial triceps, Pectoralis major clavicular

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    • Crosses with dumbbells on an inclined bench
       
       The crosses with dumbbells on a bench inclined at about 30 ° are used to increase the muscle mass of the pectorals, in particular the clavicular head, even if some studies have shown that it is not… more

       Technical features

       Type: auxiliary

       Mechanics: isolation

       Tool: Handlebar

       Target muscles: Pectoralis major clavicular

       Synergic muscles: Anterior deltoid, Pectoralis major head sternocostal

       Stabilizing muscles: Biceps brachialis, Brachialis, Wrist flexors, Triceps brachialis

       Other exercises for Breastplates

    • Cable crosses on an inclined bench

       The crosses to the cables on a bench inclined at about 30 ° are used to increase the muscle mass of the pectoral muscles, in particular the clavicular head. Compared to the same exercise performed with … other

       Technical features

       Type: auxiliary

       Mechanics: isolation

       Tool: Cables

       Target muscles: Pectoralis major clavicular

       Synergic muscles: Anterior deltoid, Pectoralis major head sternocostal

       Stabilizing muscles: Biceps brachialis, Brachialis, Wrist flexors, Triceps brachialis

       Other exercises for Breastplates

    • High cable crosses
       
       The crosses to the high standing cables are one of the best exercises to increase the muscle mass of the pectoral muscles, as the type of movement involves them deeply always naturally that… more

       Technical features

       Type: auxiliary

       Mechanics: isolation

       Tool: Cables

       Target muscles: Pectoralis major head sternocostal

       Synergic muscles: Anterior deltoid , Grand dorsal , Grand pectoralis major clavicular , Rhomboids

       Stabilizing muscles: Biceps brachialis, Brachialis, Wrist flexors, Triceps brachialis

       Other exercises for Breastplates

    • Push-ups on the arms declined with fitball
       
       The folds on the arms declined with fitball are a variant of the classic folds on the arms for the bibs. It is a more demanding exercise, as the body is raised … else

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Fitball

       Target muscles: Pectoralis major head sternocostal

       Synergic muscles: Anterior deltoid, Pectoralis major clavicular, Brachial triceps

       Stabilizing muscles: Abdominals — Rectus abdominis, Oblique abdominals, Biceps brachialis, Quadriceps, Sacrospinal (spinal erectors)

       Other exercises for Breastplates

    • Crosses with dumbbells on a flat bench
       
       The crosses with dumbbells on a flat bench are used to increase the muscle mass of the pectoral muscles, in particular the sternocostal head, although some studies have shown that it is not a… more

       Technical features

       Type: auxiliary

       Mechanics: isolation

       Tool: Handlebar

       Target muscles: Pectoralis major head sternocostal

       Synergistic muscles: Anterior deltoid, Pectoralis major clavicular

       Stabilizing muscles: Biceps brachialis, Brachialis, Wrist flexors, Triceps brachialis

       Other exercises for Breastplates

    •  
    • Pullover with handlebar

       The pullover with the handlebar is a very important exercise for developing the pectoral muscles as it stimulates them from a unique angle different from other exercises for these muscles. Despite being a … another

       Technical features

       Type: auxiliary

       Mechanics: isolation

       Tool: Handlebar

       Target muscles: Pectoralis major head sternocostal

       Synergistic muscles: Posterior deltoid, Anterior dentate — Great dentate, Great dorsal, Rhomboids

       Stabilizing muscles: Anterior deltoid, Wrist flexors, Pectoralis major clavicular, Brachial triceps

       Other exercises for Breastplates

    • Chest press or chest press
       
       The pressures to the chest press or chest press are used to increase the muscle mass of the chest and stimulate the movement of the flat bench presses performed with the barbell or dumbbells. … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Chest press

       Target muscles: Pectoralis major head sternocostal

       Synergic muscles: Anterior deltoid, Pectoralis major clavicular, Brachial triceps

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    • Horizontal bib press
       
       The thrusts at the horizontal chest press are used to increase the muscle mass of the chest and stimulate the movement of the flat bench presses performed with the barbell or dumbbells. The … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Horizontal chest press

       Target muscles: Pectoralis major head sternocostal

       Synergic muscles: Anterior deltoid, Pectoralis major clavicular, Brachial triceps

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    •  
    • Pectoral machine crosses — butterfly
       
       The crosses on the pectoral machine or peck deck are an isolation exercise to increase the muscle mass of the pectoral muscles. The machine for this exercise has two levers to push with your arms with … more

       Technical features

       Type: auxiliary

       Mechanics: isolation

       Tool: Pectoral machine

       Target muscles: Pectoralis major head sternocostal

       Synergistic muscles: Anterior deltoid, Pectoralis major clavicular

       Other exercises for Breastplates

    •  
    • Flat bench presses with dumbbells
       
       The dumbbell stretches on a flat bench are used to increase the muscle mass of the pectoral muscles in particular of the sternocostal head or the lower part of the chest. Compared to the same exercise … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Handlebar

       Target muscles: Pectoralis major head sternocostal

       Synergic muscles: Anterior deltoid, Pectoralis major clavicular, Brachial triceps

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    • Presses with dumbbells on an inclined bench
       
       The dumbbell stretches on an inclined bench are used to increase the muscle mass of the pectoral muscles in particular of the clavicular head or the upper part of the chest. Compared to the same … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Handlebar

       Target muscles: Pectoralis major clavicular

       Synergistic muscles: Anterior deltoid, Pectoralis major head sternocostal, Brachial triceps

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

    • Relaxations with dumbbells on a declined bench
       
       The dumbbell stretches on the declined bench are used to increase the muscle mass of the pectoral muscles, in particular of the sternocostal head or the lower part of the chest. Compared to the same … other

       Technical features

       Type: basic

       Mechanics: compound

       Tool: Handlebar

       Target muscles: Pectoralis major head sternocostal

       Synergistic muscles: Anterior deltoid, Brachial triceps, Pectoralis major clavicular

       Stabilizing muscles: Biceps brachialis

       Other exercises for Breastplates

 

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