Building Muscle - How to Build Up Your Pecs

          How to Build Up Your Pecs

Some weightlifters desire a set of pecks that is often called a six pack. This would include having to strengthen major and minor peck muscles in the chest. The peck minor lies beneath humerus bone and will help in moving the shoulder forward and down. There are special exercises to help with this. The peck major helps to move them in front with the teres major and latissimus dorsi muscles to move the trunk upward.

There are the top 5 Pectoral workouts that you can follow:

• Push up - This is one of the best exercises to use for the muscles for the pecks. With no expense involved, it just uses your own body weight. Start by putting your hands right under your shoulders while kneeling with your legs right behind you and straight. Then push your body up while keeping your back straight and then slowly lower yourself to the mat. When you are lowering yourself keep your limbs at a 90 degree angle and your head neutral. Lower them until your body is directly above the mat and then raise yourself again. These exercises you can do three sets of eight to 12 repetitions on non-consecutive times.

• Dumbbell Fly's - This exercise moves the outer peck muscles and you will need two dumbbells. Lying down on an exercise bench putting your feet flat on the bench. Hold a dumbbell in each hand above your shoulders, vertically. Keeping your arm barely bent, lower them to shoulder level and then slowly lower the dumbbells down to your sides. As you raise your limbs back to the start, it will contract your pecks. Then repeat. These exercises can be done with three sets of eight to 12 repetitions on non-consecutive times.

• Incline bench press - Near the collarbone are the upper peck muscles and the incline bench press works these muscles. Putting both feet flat on the floor and lie on an incline bench that is set at 30 to 45 degrees. With your palms facing away from you grasp the barbell with your hands shoulder width apart. Inhaling as you do it, lower the bar until it is above the chest. As you press the bar back to the beginning you need to exhale. These exercises can be done with three sets of eight to 12 repetitions on non-consecutive times.

• Decline bench press - This exercise is for the lower peck muscles. With the bench at 30 to 45 degrees in a decline position, grab the two dumbbells or you can use a barbell for this. Raise the weight over your head with your arms straight. Inhale as you lower the weight and stop when you get to the chest. Then exhale and go back to the beginning of the exercise. These exercises can be done with three sets of eight to 12 repetitions on non-consecutive times.

• Standing cable go over - The inner pecks needs to be worked as well so do a standing cable go over. Stand in between two of the cables using a cable machine, while grabbing each cable with your palms facing the floor. Keep the handles low toward each other until they cross,while flexing the pecks when the cables go over each other. Go back to the beginning and start over. These exercises can be done with three sets of eight to 12 repetitions on non-consecutive times. Inhale as you lower the weight and stop when you get to the chest. Then exhale and go back to the beginning of the exercise. These exercises can be done with three sets of eight to 12 repetitions on non-consecutive times.