Almost everyone knows that if you say pecs you're actually referring to the chest area. A big part of your chest muscles are your upper chest muscles, which we refer to as pecs, or more specifically, Pectoralis Major. Read more...
Almost everyone knows that if you say pecs you're actually referring to the chest area. A big part of your chest muscles are your upper chest muscles, which we refer to as pecs, or more specifically, Pectoralis Major. For muscle definition in your pecs, you should do these exercises: dumbbell flies, cable flies, cable crossovers, and pec deck machine exercises. You will later see how, even though these exercises are best to maintain your upper chest area, bench presses are the best to develop it.
The Flat Bench Press
The best exercise that will not only to strengthen your upper chest area but increase the size of it as well is none other than the flat bench press. You will, by doing bench press exercises, be developing your anterior deltoids, or front shoulder muscles, as well as your chest. Continue reading to know how to do bench presses.
Get on a flat bench and lie down on it on your back while your hands are on the barbell and the distance between your hands is a bit more than the distance between your shoulders. To position your hands correctly, form a fist with your hands and make your wrist point outward.
Remove the barbell from the rack while keeping it airborne. Lift it high enough so that your arms are straight.
3. As you slowly descend the barbell, don't let it touch your chest but do so while inhaling.
4. You might lose control if, when putting the barbell in the air with your arms in the extended position, the barbell moves too forward or backward, so avoid this altogether.
5. Repeat the steps mentioned above once you've completed the movement and exhaled.
Other Methods of Doing Bench Presses
The bench should be between 20 and 40 degrees inclined if you want to do the Decline Bench Press. The best chest exercise is undoubtedly the Bench Press but in order to tone and increase the size of your lower chest area (inferior groves of the pectoral), you should to the Decline Bench Press.
You can do the Incline Bench Press on a bench that's inclined in between 45 to 60 degrees. The best chest exercise is undoubtedly the Bench Press but in order to tone and increase the size of your upper chest area (superior groves of the pectoral), you should to the Incline Bench Press.
The Close-grip is a variation of the Flat Bench Press which is done practically the same way. The only difference is that the space between your hands should be much less, approximately 12 inches. The triceps and pecs are developed through this variation of the exercise.
You can always use dumbbells in place of the barbell as bench pressing will have the same effects for you: working out your chest muscle and adding muscle mass.
Bench Press Advice
If a barbell is at its lowest position, never bounce it. That might cause you a great deal of injury. You wont be able to control a barbell that is constantly moving forward and backwards. The best exercise you can do to develop and tone your chest is the bench press, but it is sometimes dangerous, so always have someone to spot you.