Fed up with the overwhelming choice of weightlifting moves? Want to build your pecs without wading through pages of technical discussion on the merits of rep tempos and muscle mechanics?
Don’t look any further! Here’s a ‘back to basics’ programme of the top 5 pec-building moves.
1. BARBELL BENCH PRESS
The classic upper body builder, the bench press has been used by top powerlifters for years, its popularity coining the phrase: “how much do you bench?” If you want to bench ‘more’, just follow these basic instructions:
Lie flat on the bench, nice and relaxed, then bring your hands up to touch the bar. Lift the bar off the rack and position it above the middle of your chest. Then inhale and gently lower the bar down to touch your chest.
Push your arms up to almost full extension, then slowly down again to touch your chest. Repeat 8 – 10 times.
2. DUMBBELL PRESS
Dumbbells give you increased range of motion at the bottom of the rep and an increased stretch. You can also use a variety of angles using adjustable benches, working the chest in different ways.
Lie on the bench with a dumbbell in each hand and feet on the floor. Push the dumbbells up so your arms are straight above your shoulders.
Squeeze your abs, lower the weights down until your elbows are just below your shoulders. Push the dumbbells back up and repeat.
3. CABLE CROSSOVER
Definitely worthwhile including in your programme, the cable crossover creates a strong peak contraction, which can stimulate more muscle growth.
Set the pulley up into high position. Grab each pulley to create a letter ‘T’ with your body. Slowly bring your arms together as though hugging a giant tree.
At the top of this movement, really squeeze your pecs together hard then return to starting position and repeat.
4. WEIGHTED DIP
Great for targeting the lower/outer pecs, the weighted dip has been shown to better activate muscle fibres as you physically move your body up and down.
Place the weights on the dip belt and mount the dip bar. Arms are straight and shoulders above your hands. Keep hips and knees bent.
Now lean your torso in, bend your arms and lower your body. When you feel a stretch in the chest, push all the way back up. Repeat.
5. BARBELL INCLINE PRESS
It can be tricky to work the upper part of the pecs, so this move definitely warrants a place in every pec training routine. It allows you to lift heavy loads and with commitment can create immense chests.
Lie on an incline bench and grip the bar with a medium-width grip. Lift the bar and hold it straight above your head, arms locked. Inhale, and lower the bar slowly towards your upper chest. Pause, then push the bar straight back up. Pause again, and repeat until your muscles fatigue.
The best way to do all of these moves is to really squeeze at the top end of the movement.
Ooh lovely, have forwarded these to my other half!