30 Best exercises for the parody of pectorals

Hufficolation: 30 best exercises for muscle breastplane buildings The bibs, often considered the symbol of good physical conditions, play a crucial role in many daily and sporting activities.

Not only do they contribute to the Ehesthetics of the upper part of the body, but are also essential for functional movements, such as the push, the raised and stabilized.

In this article, we will explore the 30 best exercises To develop your pectorals, providing advice on how to perform them correctly and information on the muscles involved.

What is pectorals?

THE pectoral they are mainly composed of two muscles: The pectoral grands And The little bib.

• The pectoral grands : It is the largest muscle of the chest, which extends from sternum to humerus. It is divided into three parts: higher, median and lower. Each part can be targeted by different exercises, which allows you to sculpt a well -defined chest.

Green Grand Muscle

• The little pectoral : Located under the large bib, it helps to stabilize the shoulder and maintain good posture. Although it is less visible, its strengthening is essential for balanced development.

The little pectoral

The 30 best exercises for pectorals

Discarded in the pulley towards

This exercise is excellent for hitting the upper part of the pectorals. Using the pulleys, it is possible to obtain an optimal breadth of the movement, which is essential to stimulate muscle growth.

Advise : Keep the elbows slightly bent and focus on the contraction of the pectorals during the closure.

Discarded in the pulley towards

Discarded in the pulley towards

Ideal for working on the lower part of the pectorals, this exercise also contributes to the width of the chest. The use of the pulley allows you to maintain constant tension on the muscles.

Advise : Avoid taping the torso too much to maintain the tension on the bibs.

Discarded in the pulley towards

Decrepit with dumbbells

This exercise is perfect for hitting the lower part of the pectorals. In the decreased position, it is possible to raise more weight, which promotes muscle development.

Advise : Make sure to check the movement well to avoid injuries.

Dampened with dumbbells

Large earth pumps on the ground

Pumps are a classic exercise that requires all bibs. By adopting a large grip, accentuating the work on bibs.

Advise : Keep the body straight and go down until the chest touches the soil almost.

Floors -Pompe for the ground

Pull-over in the low pulley

The sweater is an exercise that helps to lengthen and strengthen the pectorals while involving the big back. It is perfect for improving flexibility.

Advise : Focus on controlled breathing during movement.

Turn on in the low pulley

Pettoral machine aside

An excellent option to isolate pectorals safely. The machines allow to maintain a correct shape and reduce the risk of injury.

Advise : Adjust the car so that the handles are up to the pectorals.

Pettoral machine aside

Machine developed. Lying

A fundamental exercise for the intake of strength and muscle mass in terms of bib. The machine helps to stabilize the movement, which is beneficial for beginners.

Advise : Do not block the elbows in the upper part of the movement to maintain a constant tension.

Machine developed. Lying

Tilted in pieces with dumbbells

This exercise is aimed at the top of the pectorals, ideal for those who try to improve the muscle definition of this area.

Advise : Make sure your bench is well inclined to maximize muscle activation.

Desvial inclined with dumbbells

Developed inclined with dumbbells

An essential to develop the muscle mass of higher bibs. The use of dumbbells allows a greater breadth of the movement.

Advise : Go down the dumbbells until you are in the chest.

Developed inclined with dumbbells

Developed sitting in the convergent machine

An excellent way to solicit the pectorals in a controlled way. The convergent machine allows you to hit the muscles in a more precise way.

Advise : Keep your back well positioned against the backrest to avoid injuries.

Developed sitting in the convergent machine