The pectoral muscles are muscles of the chest. Their clinical terms are pectoralis minor and pectoralis major. The pectoral muscles lie beneath the breast region in both genders. They play an important role in exertion during utilization of our shoulders and arms. Strengthening the pectoral muscles helps greatly, and for important reasons. Muscle building improves metabolism. It also reduces your risk of diabetes and makes daily lift and carrying kinds of tasks easier. It also gives you that great look.
The exercises below can help develop your pectoral muscles.
Without a doubt, push-ups come readily to mind since they do not require any expensive equipment. What’s more, you don’t need a special location. You can do a push-up anywhere. Push-ups not only build the pectoral muscles. They also build the upper part of your body. There’s no reason why you shouldn’t add it to your routine, especially if most of your exercise is lower body. Modified push-ups, for instance with bent knees, also help in developing pectoral muscles.
- Dumbbell pres
The dumbbell press is similar to a bench press. It helps in building the pectoral muscles. It is also beneficial to your shoulders and triceps. When doing the dumbbell press, you must choose a challenging weight. However, it should be something that will not distort your form.
Here’s how to do the dumbbell press:
- keep both feet on the floor flat, lie on a bench, holding a dumbbell in your hands. Place a firm grip on the dumbbells with your fingers on top.
- Extend your two arms slowly towards the ceiling. Place above your shoulders. Tuck in your abs and your chin down.
- Bring both arms towards your side. With your elbows bent, stop as your arms come below your shoulders.
- Do 10x per set for 3 sets.
- Bench press
Bench press helps build the muscles of the upper body such as the pectorals, biceps, and triceps.
Here’s how to do the bench press:
- Just like the dumbbell press, you have to place your feet on the floor flatly, while resting your back on the bench.
- Place your arms apart (shoulder length), and then hold the bar firmly with an overhand grip.
- Raise the barbell so that your arms extend fully over your chest. With your eyes focused on the ceiling, lower the barbell to your chest. You’re better off starting with much lesser weight to avoid accidents or injuries.
You have to build your pectoral muscles, even if you’re not boxing, swim, or tennis enthusiast. Well-developed pectorals support good posture, helps prevent injuries to your shoulder, and improve your range of motion. Well-developed pectorals help you pick and push stuff easily around your home and workspace. With regular exercise, you can strengthen your upper body and keep your pectorals in great shape.