Pectoral Exercises for Gym Workouts * Crossfit

Powerful chest plates are the hallmark of any serious athlete. And you can endlessly repeat about the importance of pumping the whole body - most beginners lean primarily on the shoulder girdle. The exercises for the pectoral muscles given in the article in the gym will help create massive and beautiful muscles. Movements and complexes are designed for men, but girls are also recommended to use the "classics" to form a harmonious and attractive figure.

Gym Exercise Tips

The general strategy for working in the gym should be based on an understanding of the technical issues and an adequate assessment of your own physical condition.

Follow these expert guidelines to get things done:

Priority is given to basic chest exercises in the gym. The muscles are built by multi-joint movements that involve several muscle groups at once. With the help of isolated exercises, the muscles are polished, certain areas are worked out in detail (the pectoral muscles are divided into upper, central and lower zones).
Basic should be done at the beginning of the workout and isolation movements at the end.
In general, the number of weekly "chest" workouts (when working on split) is 1. Two sessions per week are allowed for experienced athletes specializing in this muscle group. But even here, at least 3 days should pass between trips to the gym - the muscles need to be restored.
The number of approaches and repetitions is variable and depends on the goals and capabilities of the athlete. The general recommendation is 2-5 exercises in one workout for 3-4 sets, each of which has 8-15 repetitions. But experiments are welcome here - some grow from the "pump", others require a forceful approach.
Most athletes have a lagging upper chest area, so you should not perform all exercises on a regular bench without an incline.
When training with a barbell, work with different grip widths. With a wide grip, the outer regions of the chest are more loaded, with a narrowing of the location of the arms, the load goes to the inner section, a too narrow setting of the arms no longer develops the chest, but the triceps.
When performing any exercise, make sure that the elbows are slightly bent at the top point, otherwise there is a high risk of injury. It also increases the emphasis on working out the chest rather than the triceps.
Before performing working approaches, a thorough warm-up with a small, gradually progressive weight is required. Otherwise, injury is inevitable. In addition, insufficiently warmed up muscles are not capable of maximum results.

The best pectoral exercises

These chest exercises in the gym are among the best for a reason. There are over a hundred pectoral exercises for the gym. But for the development of muscles, the ones given in this article are quite enough.

However, following a very ascetic program is also impractical - a balanced chest is the result of training variety. We advise you to use all the movements described (of course, not in one workout). And it is desirable to add something of your own to the program.

Bench press

Basic and basic exercise. As a rule, it is done first, but bringing the lagging zones to mind may involve replacing the horizontal press with other positions in the complex. Only in powerlifting is the bench press irreplaceable. With normal work on the pectoral muscles, you may well exclude it from the program. With the help of this movement, the muscles are developed and strength is substantially increased.

The classic barbell press is recommended for beginners. The technique is quite simple, but it can take years to fully master the technical nuances.

Execution scheme:

The initial position (IP) is lying on the bench, the bar is on stands above the eyes at a height just below the wrists with straightened arms, the shoulder blades are brought together, the pelvis and back are pressed to the bench, the lower back is slightly bent (but not much, you do not need to bend, as in powerlifting), the legs rest firmly on the floor with the entire foot.
Grasp the bar with a straight ring grip (palms away from you, all fingers). Take the barbell off the racks - at the start, the bar should be at the level of your upper chest. The arms are wider than the shoulders, but their position depends on their length and training objectives - you will have to experiment with the width of the grip.
While inhaling, gently and under control, lower the barbell to the chest in the area just above the nipples. The bar should lightly touch the body. No need to do a bounce.
On a powerful exhalation, squeeze the projectile up. You do not need to unbend your elbows to the end, then the chest will be in tension throughout the entire approach. But don't make the amplitude too short.

It is very important to "catch" the movement. The effectiveness of the bench press and the final strength and bodybuilding result depend on this. You need to press, starting with the legs - the effort is transmitted from the feet to the lats and from the back to the arms and chest.

Dumbbell press on a horizontal bench

Similar to the previous exercise. The difference is that in this case stabilizing muscles are connected. When you press the barbell, the projectile is more stable, so there is no need for additional stabilization. In addition, the dumbbell press allows you to more strongly stretch the pectoral muscles. If the bar rests on the sternum and does not allow achieving the required amplitude, then a couple of shells removes this restriction, allowing you to lower your arms a little lower.

The technique is similar. First, the dumbbells are taken from the floor, then they are placed vertically on their feet (in a sitting position) and lowered onto the bench along with the shells, while squeezing them up. If the dumbbells are light, you can do it differently, but with heavy ones it is ineffective to work differently.

The degree of stretching of the pectorals - to the point bordering on discomfort. At the top, the shells are at a short distance from each other, you do not need to knock them.

After completing the approach, the shells are dropped to the floor from a prone position. But this must be done carefully so as not to over-stretch the muscles and damage the ligaments.

Bench press at an angle

There are two options for this exercise - bench press with an up and down incline. In the first case, the main load falls on the upper chest and front deltas. With a negative slope, the lower chest muscles develop. The tilt angle is 30-45 degrees to one side or the other. A larger angle is not recommended as it removes the load from the target muscle group to the deltas.

Technique for performing the "top" press with a barbell:

IP - the bar in straightened arms above the collarbones, the back and pelvis are tightly pressed to the bench, the legs firmly rest against the floor with the whole foot.
As you inhale, slowly lower the bar to the top of your chest, under the collarbones.
As you exhale, return the projectile to the PC with a powerful effort.

The technique of performing the "lower" press with a barbell is similar. In this case, the bar is lowered to the lower chest. The legs are fixed with soft rollers.

You can also perform these presses (as on a bench without an incline) in the Smith simulator:

Incline Dumbbell Press

Dumbbell pectoral exercises in the gym involve a similar technique. As with the barbell, you can and should train on a bench with a positive and negative bias.

It is recommended to alternate angles within the same session. For example, first do a bench press, and then dumbbells on an incline bench. This will work the entire pectoralis major muscle.

Dips on the uneven bars

One of the most important movements that can be performed not only in the gym, but also at home. They do push-ups on the uneven bars both with their own weight and with additional weights. The distance between the supports should be slightly wider than the shoulders. More distance makes the exercise traumatic, while less distance shifts the emphasis to the triceps.

For beginners in fitness clubs, there is a special simulator - the gravitron, where you can do push-ups with a counterweight, which makes it easier to perform:

Technics:

IP - on the uneven bars on outstretched arms. For beginners and athletes working with additional weight, it is recommended to use leg supports for lifting in SP.
As you inhale, lower yourself down and slightly tilt your body forward. Lower yourself to a level where your shoulders are approximately parallel to the floor. The tilt of the body is required - only in this variation the pectoral muscles are loaded (with a minimum tilt, the triceps muscles of the shoulder work).
As you exhale, return to the PI. It is also possible not to fully extend the elbow joints.

It is imperative to descend smoothly. When dropping, do not overdo it with amplitude. But it's not worth doing too little - an insufficient amplitude, again, is tantamount to shifting the load onto the triceps. You don't need to press your arms to your chest.

It is advisable to start training with additional weight after you can do 15-20 repetitions without weights without problems.

Press in the simulator

Most gyms are equipped with special machines for the pectoral muscles, in which the bench press is performed in front of you. This is also considered a basic exercise, but it should be done after the barbell, dumbbell, and parallel bar movements.

The technique is simple enough:

Adjust the height of the harness so that the focus is on the pectoralis and not on the deltas.
Load the machine with pancakes on both sides. Sit down with your back firmly pressed against your feet.
As you exhale, squeeze the handles of the simulator, you do not need to fully extend your elbows. Try to focus on your chest, don't use your triceps.
While inhaling, smoothly return to the starting position, but do not knock on the restraints.

In some gyms, the simulator may look like this:

Hand information in the crossover

This is an isolated exercise that only makes sense after reaching certain volumes. Beginners often "attack" simulators, ignoring the base. It is wrong - you cannot shape and polish what is not. But work in the block can also be advised for neophytes, if they are not chasing after muscle volumes, but simply strive for full muscle tone.

The details of the arms detail the musculature and focus mainly on the central and lower chest regions (although this depends on the position of the arms - upper or lower). The main exercise - standing - develops the outer zone. A rarer option - lying down - is designed for an internal area.

Technique for performing a standing movement from the upper handles:

IP - standing between the blocks, the divorced arms hold the handles of the simulator, the body is slightly tilted forward, feet are shoulder width apart. The arms are slightly bent at the elbows.
On exhalation, bring your hands together as much as possible and hold this position for 1-2 seconds.
Return smoothly to the IP.

In the case of performing the exercise from the lower handles, the upper parts of the chest are more involved:

Technique for performing the lying movement (the bench is located between the blocks):

IP - lying on a bench, hands holding handles, slightly bent.
Bring your hands together and hold this position for 1-2 seconds.
Return to the IP under control.

Try to load the elbow joint as little as possible. This is one of the pectoral exercises for men in the gym, in which you do not need to chase large weights. If the presses are performed in both multi-repetitive and power styles, then the information is done only in pumping mode.

The peculiarity of the crossover is that the simulator is perfect for everyone: advanced athletes, beginners, athletes recovering from injuries, girls.

Information in the simulator "Butterfly"

An alternative name for the simulator is Peck-Deck. The movement is similar to the previous exercise, but here it is performed sitting and without bending.

The technique is almost the same - you need to smoothly bring your hands in front of you as you exhale, linger for 1-2 seconds and return to the starting position under control.

Laying dumbbells lying

It can be performed both on a regular bench and an incline. The emphasis is shifted to the corresponding area of the pectoralis major. It is considered an isolated exercise and works well for stretching the pectoral muscles at the end of a workout. There is also no need to chase weight.

The technique is as follows:

The starting position is lying down, the dumbbells are squeezed up, the grip is neutral, that is, the palms are directed towards each other.
While inhaling, gently spread them to the sides to the most comfortable angle. Some at the same time unfold the dumbbells away from themselves.
While inhaling, smoothly return to the PI due to the contraction of the pectoral muscles.

In the case of an incline bench, the technique is similar:

Incline Dumbbell Pullover

This is one of the rare exercises. Unlike a pullover on a horizontal bench, the incline minimizes the involvement of the lats. The main purpose of this movement is to load the upper chest region. This is an alternative to the upward incline bench press. But unlike the latter, when performing a pullover, the front deltas do not help the pectoral muscles.

Execution technique:

IP - sitting on a bench, the back of which has an upward slope of 30-45 degrees, both hands hold a dumbbell by one of the sides above the head. The arms are almost fully extended - the elbows are slightly bent for safety.
Lower the dumbbell behind your head without bending your arms. The end point is the position of maximum stretching of the pectoral muscles, while it should not be brought to painful sensations.
Return your hands to the PI.

Experiments with the angles of the backrest will be appropriate here. It is important to choose the angle at which the voltage in the target zone will be maximum.

Pectoral muscle training program in the gym

It remains to figure out how to pump up the pectoral muscles in the gym as quickly and safely as possible - which complex to choose in order to achieve a positive result.

The first option is the classic combination of chest and triceps for a three-day split (chest + triceps, back + biceps, legs + shoulders):

Exercises	Approaches	Repetitions
Bench press	4	12,10,8,6
Dumbbell press on a bench with an upward slope	3	10-12
Seated Press	3	12
Information in the crossover	3	12-15
French bench press	3	12
Pull on a block with a rope down	3	12-15

The next option is suitable for fairly experienced athletes who need a chest specialization. The program is designed for two chest workouts per week. The first is aimed at working out the upper chest and deltas. The second is the emphasis on the middle and lower sections and triceps. The muscles of the back and legs are worked out in two other workouts in a supportive mode.

Workout 1:

Exercises	Approaches	Repetitions
Bench press on an upward inclined bench	4	8-12
Dumbbell press on a bench with an upward slope	3	10-12
Layout on a similar bench	3	12-15
Seated Dumbbell Press	3	12
Wide grip broach	3	12
Mahi standing to the sides	3	15

Workout 2:

Exercises	Approaches	Repetitions
Bench press	4	12,10,8,6
Dumbbell bench press with a slope down	3	10-12
Dips with additional weight	3	12
Laying dumbbells lying	3	12-15
Seated French press	3	12