How To Exercise Pecs
Need to know how to exercise the pecs? Ripped pecs are a goal for many weightlifters, professional and hobbyist alike. The key to how to exercise pectorals is a systematic workout using good technique. Try the following three exercises either as a stand alone workout or incorporated in a general upper body workout.
When performing a bench press, do sets of eight repetitions each.
- Lie on your back on the weight bench. The barbell should be directly above your head.
- Grip the barbell with your hands approximately shoulder width apart. For heavier weights, make sure your wrists are straight and aligned with your forearms.
- Unrack the bar, bringing the barbell directly above your nipples. Lower the bar slowly until it's an inch above your chest. Resist the weight with your pecs, not your triceps or back.
- Raise the bar explosively until your arms are straight, but not locked. Don't lift with your arms. Rather, push your arms with the pecs.
- Repeat the exercise until you've finished your set. Rack the barbell.
When performing dumbbell flies, do sets of ten repetitions each.
- Sit on the weight rack with your legs parallel to the length of the rack. Hold the weights in each hand, resting against your thigh like a beer can.
- Lie back on the rack, bringing the weights up to your chest. Press the weights up until your arms are straight but not locked. Keep the bars of the dumbbell parallel to the line of the bench and your body.
- Slowly allow your arms to fall outward into crucifix position until your hands are an inch or so below the line of your back. Resist the weight with your pecs, not your shoulders or back.
- Squeeze your pecs together, bringing your arms back to center. Repeat the exercise until you've finished all reps.
- Lower the weights back to your chest. Sit up.
When performing push-ups, do sets of twenty-five.
- Lie on the floor. Your feet should be together and your hands open, shoulder-width apart and even with your shoulders.
- Keeping your back straight, press on the floor and raise your body until your arms are straight but not locked. Your elbows should point away from, not along, your body to exercise the pecs. To the extent it's possible, put as much of the load as you can on your pecs, not your triceps.
- Slowly lower yourself until your arms are at a ninety degree angle. Repeat the exercise until you've finished the set.
- Lie on the ground. Roll over and sit up.
Cycle through all three exercises in turn until you've done a total of three sets of each.