Did you know that your body’s largest muscle group In the upper body is called the pectoralis major, and needs a specific workout as part of of your muscle building routine? Spread across the upper torso, chest muscles respond best to intense workouts using heavy weights with specific exercises focusing on the outer, inner, and lower pecs.
Tying in closely with their arms and shoulders, the pecs are actually pushing muscles, and when you work on your chest muscles, your triceps and deltoids also benefit. How well you develop your pecs is correlated closely to the weight you use in your muscle building routine.
Muscle Building Routine Pec development exercises.
When you are first considering working on your chest, exercises utilizing a bench press are generally the first choice, primarily because these apparatuses lend themselves to all types of groups and roles and weights. About the only similar things on a bench press are the Olympic Bar and the plates.
The basic exercise on a flat bench is the bench press, utilizing a wide grip on the bar, and this movement will put a great exertion on your outer pecs. You can work both the upper and middle pecs simply by changing where the bar is lowered to, the neck or the chest. To get your triceps more involved in moving the weight, you need to keep your elbows at your sides, while lowering the bar to the mid-section of your chest.
Conversely, if you lower the to your neck but with your elbows splayed widely open, then the frontal deltoids are affected along with your pecs. To get the best workout on the upper pecs try using the bench press on an incline board and lower the bar to your neck. If you switch to a decline board then the lower pecs get the workout.
You should also try Parallel Bar Dips as part of your muscle building routine as when your hands are at shoulder width this becomes an excellent work out on your upper and inner pecs.
Another great chest workout exercise utilizes a dumbbell.
Closely resembling the Olympic bar lifts, these can be used in quite a number of bench exercises, and if you use either a flat, inclined, or declined bench they are great for performing flies. A super way to stretch the pecs and rip them up!
Cable and pulley machines best known for just finishing exercises such as the two-handed crunch. This exercise starts with the arms widespread and then you bring the handles together directly in front of the chest with your arms ever so slightly bent at the elbows.
Another good exercise to incorporate in your muscle building routine Is the Bent Arm Pullover. Performed with the weight on the floor and on a flat bench, you assume a supine position and reach way back over your head for the bar bell, then keeping your arms bent and bring the weight back to the chest in a circular motion.
And finally, a compound exercise is performed when you do a close grip bench press from the chest, with the return going back to the chest and then lowered slowly to the floor in a slightly circular motion.
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The Perfect Muscle Building Routine
The best muscle building routine will include a chest workout that starts with the heavier weight exercises such as the bench press, then you move progressively down the ladder, to the barbell exercises , then the dumbbells , and then finally to just body weight resistance exercises. The muscle building routine that’s perfect for finishing off the pecs!
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