Exercises to strengthen the pectorals – guide for beginners

A muscular chest certainly attracts attention, which is why many people would like to brag about it. For this, an adapted and above all thoughtful training is necessary. So which chest exercises will help you achieve your dream muscles? In our article you will find the necessary tips and advice with which you can start training the pectoral muscles at home or in the gym.

Why pectorals?

First of all, ask yourself why is it worth starting pectoral muscle training? At first, most people, mostly men, start doing the exercises to achieve a sculpted figure that they like. They would like to feel like an action hero whose muscles are visible even through a T-shirt. This appearance often boosts self-confidence and improves self-esteem.

However, chest exercises are not just for men. There is a myth among women that such training reduces the breasts, and the figure begins to look more like a man's. The fact is that intense physical activity in combination with a negative calorie balance reduces the volume of the bust, since it consists mainly of fatty tissue. However, with proper diet and exercise, your breasts can even improve the firmness and shape of your breasts. Therefore, nothing prevents women from starting to work on this part of the body.

Chest training only improves our appearance? Of course not. Such activity increases physical fitness and, most importantly, upper body strength. For this reason, many athletes in boxing, tennis and other disciplines decide to combine, for example, body sculpting exercises with pectoral muscle training.

Anatomy of pectoral muscles

The basis of all physical activity is a thorough knowledge of the parts of the body you are working on. This will allow you to understand the impact of training on specific muscles, and ultimately choose the right exercises. The chest can be divided into two main sections:

• the large pectoral muscle,

• the pectoralis minor muscle.

The first type is the most important and has the shape of a triangle. It has three insertions – clavicle (upper), sternum and costal (middle) and ventral (lower). It is connected to the shoulder bone by a tendon attached to the crest of the bony tubercle. The pectoral muscle is responsible for bringing the upper arm back to the center of the body, for example when lifting weights or doing push-ups.

The small pectoral muscle is below that described previously. It starts at the third, fourth and fifth rib and ends at the shoulder joint. Its task is to lower and adduct the girdle of the upper limb, that is, the clavicle and scapula. Although these muscles belong to the chest, they play a more important role in back exercises.

How to exercise your pectoral muscles?

The basis of any workout, not just chest, is a good warm-up. You need to prepare your body for the upcoming effort so that it doesn't let you down during reps. The lack of warm-up contributes to the appearance of injuries and even to the rupture of muscles or tendons.

It is also important to select the appropriate load. In the case of the chest, at the beginning it is worth using 60-80% of the maximum weight (maximum load with which you can perform 1 full repetition). Over time, this value can be increased up to 95% of the maximum value.

The number of repetitions will depend on the type of exercise. It is recommended that the range be 5 to 15 repetitions. In turn, the frequency of training during the week depends on factors such as experience, goal and preferences. It is assumed that the described part of the body should be exercised 1-2 times a week.

After training your chest, don't forget about the recovery phase. Its purpose is not only to provide rest to the muscles, but also to ensure their healthy and proper growth. In the case of heavy series, it is worth waiting 48 to 72 hours. Failure to do so leads to overtraining and more frequent injuries and bruises.

Useful tips for training your pectoral muscles

When you get into the right chest exercises, try to do them as carefully as possible, in a full range of motion so the muscles can stretch. Depending on the type of activity, going over the limit will result in bruising or straining parts you don't want to train at this time.

When choosing exercises, you should focus on their complexity. Specifically, it involves engaging at least two pairs of joints and a large number of muscles at the same time. Isolated exercises, i.e. exercises for specific muscles, can enrich the training.

It is also important to keep the correct technique. The main thing to watch out for is that the shoulder blades are pulled back and down during the exercises. Also, don't forget to stiffen your wrists. Thanks to this, you will guarantee the stability of the shoulder joint and the involvement of all the muscles of the chest.

Chest exercises with equipment

Chest exercises are great when using strength training equipment. These are all kinds of training benches for bench press, dumbbells, weights or rubber bands. Professional training machines should only be an addition to the package. It's best if you spend about 20% of your time doing chest training.

Bench press

Bench press at the bar on a bench is the exercise most often assimilated to these muscular parts. It works great as a way to build mass, strength, and endurance. Apart from the chest, it also engages other muscles.

Exercises with a barbell and on a bench can be done in several ways. They differ mainly in the angle of the bench. The horizontal position is the foundation of every workout and should be the start of your bench press adventure. It is ideal for building strength and mass, and additionally affects the back and shoulder muscles.

A more advanced technique requires setting the workout bench at an angle of 15-30°. This position makes it easier to work the upper chest and shoulders. Pressing the barbell at such an angle helps build strength.

For lower torso training, it is best to use an incline bench that allows the head to bend down at a 45° angle. This is the most demanding type of bench press, so it should only be introduced at a later stage of training.

Whichever type you choose, you should keep in mind rules related to bench and barbell exercise technique, such as:

• Correct grip – the bar should be gripped wider than shoulder width and held with the arms extended above sternum level.

• Position of feet – placed flat on the floor

• Contracted shoulder blades – provide stability.

• Correct drop and raise of the bar – on the drop, keep your elbows close to your body, then push the bar up dynamically.

• Keep contracting your muscles – these are your abs and the muscles between your shoulder blades.

For head-down bench presses, make sure your legs are properly secured. You cannot let yourself slip off the bench during the rehearsal.

Exercises with dumbbells

Dumbbells are extremely useful workout equipment. They can be used in many ways and during exercises on a bench or even a ball. So what is dumbbell training as part of exercises for the pectoral muscles?

First of all, we will describe the exercises on the bench. In this situation, lie on your back in a horizontal position. Place your feet flat and firmly on the floor. Extend your arms so the weights are above your chest. Now lower them by bending your elbows and guiding them down your torso. Then vigorously raise the dumbbells. This exercise allows the upper chest to work.

A more comprehensive solution for large pectoral muscles, arms and shoulders will be training with dumbbells on the ball. It is a little more difficult, so it is better to apply it in the later stages. Lie on the practice ball so that it sits below your middle and upper back. Then grab the dumbbells and straighten your arms in front of you. Lower the weights outward until your upper arms are parallel to the floor and the dumbbells are level with your ears. Once done, return to the starting position.

The final exercise with the equipment described is push-ups. The dumbbells should be placed on the floor and positioned appropriate way by grasping the handles. Feet should be slightly wider than hip width. Lower your body by bending your arms at the elbows, and when you're on the floor, straighten your arms as you come back up. Once you're in your starting position, squeeze your belly in and pull a weight in. Remember not to twist your hips!

Resistance Band Exercises

The resistance band is ideal for various types of training, not just for the chest. You will use it, among other things, for exercises for the legs or the shoulders. How does the rubber band help in chest training?

You can, for example, replace a bar with this one. All you have to do is put the tape under the bench and lie on your back. Grasp both ends of the rubber band and place your arms wider than your shoulders, as you would in the bench press. Then straighten your arms and try to pull them as hard as you can. Once done, slowly return to the starting position.

The resistance band is also a great addition to traditional push-ups. Simply place it on your upper back and grab the ends with your fingers. This will provide extra resistance when lifting off the ground, which will intensify your effort.

The final application of the workout band is standing strength training. First you need to attach the rubber band to a solid support, for example an atlas or a wall with a handle at chest height. Stand with your back to the support, grab the ends of the elastic and take a step forward until it is taut. Bend your elbows slightly, then extend them forward while spreading your arms out to the sides.

Chest exercises without equipment

Although chest exercises with the use of equipment allow you to engage many muscles at the same time, it does not mean that you have to use dumbbells or a barbell. Your training plan should also include exercises in which you will use your own body weight.

Pumps

Push-ups are essential if you want to work the muscles of the chest, as well as the arms, shoulders and abdomen. These exercises are suitable for both beginners and experienced bodybuilders. The great thing about push-ups is the fact that they can be performed literally anywhere you find a place for it. However, keep the correct position.

It is best if you get down on your knees first. This way you can comfortably place your hands on the floor so that they are slightly wider than shoulder width apart. Once done, straighten your legs, keeping your feet close together and lifting your knees off the floor. Remember that the body should be in a straight line with the weight resting on the hands. Squeeze your buttocks and abdominal muscles and keep them that way throughout the exercise. Lower yourself by bending your elbows and when you are several inches off the ground, jump up by straightening your arms. It is important to look straight ahead, that is, at the floor, and to keep your hips in the same position during push-ups. You cannot lower, raise or rotate them.

This exercise can be done in different ways depending on your needs. If, for example, you want to quickly increase strength and muscle mass, it is worth introducing push-ups used in isometric exercises. They consist of holding the weight of the body for 2-5 seconds when it is just above the floor and halfway from the starting position of the push-up. However, it takes a lot of strength.

Another interesting type is the jumping pump, perfect for strength training and overall fitness. It is mainly used by those who practice martial arts. To do this, you must push yourself vigorously while lifting and lifting your hands off the floor. After landing, repeat the exercise as soon as possible.

Push-ups can also be performed using various types of leg or hand supports. Thanks to this, various muscle groups are used, for example by placing your legs higher, you work the upper part of the chest. You can use steps, workout benches, or furniture in your living room for this purpose.

An interesting proposal is a gym ball. Since it doesn't provide a stable base, you'll also need to maintain your balance during push-ups, allowing you to work the rest of your body. Placing the ball under your feet will make your belly more tense, while leaning on it with your hands will engage your arm muscles, or more.

specifically, the triceps.

Chest exercises for women

Many women avoid chest exercises because they fear becoming more masculine and their busts losing volume. However, the truth is quite different. Properly selected training allows you to emphasize the figure and firm the breasts.

First of all, it is important to understand that men's and women's bodies are slightly different from each other and therefore require a different approach. For this reason, women are recommended to exercise primarily on the upper chest. I'm talking about the sterno-costal and clavicular parts. The first is responsible for lifting the bust, and the second for firming it. Exercises for the abdominal part of the chest are not recommended, since its expansion contributes to the downward movement of the bust.

As for the principles of rib cage strength training for women, they are no different from those we discussed earlier. However, it is important that women use fewer fillers than men. Anatomically, women's chests are weaker than men's, so reaching for the heaviest dumbbells and weights in the gym can do more harm than help. It is best to base your training plan on different types of push-ups.

Chest Exercise Frequently Asked Questions

Many people who start their adventure with chest exercises have a lot of questions about it. In this section you will find the answers to the most frequently asked questions.

How to build chest muscles at home?

Since not everyone can afford a notebook for the gym, many choose to do chest exercises at home. Luckily, you don't need expensive workout equipment or the entire gym for this. All you have to do is make enough space in the living room or bedroom. You cannot be constrained by the furniture around you. Take care of your freedom of movement by putting aside anything that can get in your way.

As for the exercises themselves, various push-ups will be the simplest. Of course, it is better to start with the traditional variants and then gradually move on to the following variants. You can use a couch, bed, or chair for elevated leg push-ups. If you have your own gym ball, feel free to include it in your workout.

It is a good idea to invest in dumbbells. Do not choose the heavier ones right away, as this can lead to tearing of tendons or muscles. It is worth consulting with a salesperson or personal trainer about this. As a rule, dumbbells do not take up much space, so they will not cause problems even in small apartments.

Where does chest pain after exercise come from?

You may experience a lingering tingling sensation immediately after doing the chest muscle exercises. It occurs as a result of muscle overload. Although the phenomenon does not pose a major threat to health and life, it should not be underestimated. If you experience pain after a chest workout, temporarily reduce the intensity of the exercise or give up completely until the tingling stops.