Pectoralis Major Exercises With Weight

Chest muscles are known as pectoral muscles. The pectoralis major and pectoralis minor are located under the breast area in men and women. These muscles contribute to the effort exerted when we use our arms and shoulders. Strengthening pectoral muscles is important for several reasons. Building muscle improves metabolism, reduces the risk of diabetes, and helps you look your best.

PUSH-UPS work on the upper body and help in building the chest muscles, so they are worth adding to the routine. They require no special equipment and can be done anywhere.

Place your stomach down, keep the body straight, use your arms to lift your body from the mat. Your arms should be completely straight as you lift your body. Lower the body toward the mat until both elbows reach a 90-degree angle. Remember to keep your head straight. Try for two sets of 15 to start.

Pectoralis Exercises with Weights

Barbell bench press

Position yourself on the bench with your feet firmly on the ground and your back flat.

Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into the starting position.Position the bar over the upper chest, keeping your elbows and wrists straight.Inhale and lower the bar slowly until it touches your chest below the armpits. As you lower, flare your elbows slightly out.Next, exhale and press the bar up, keeping the wrist straight and back should be flat.

Dumbbell Chest Press

Adjust the bench, sit with knees bent slightly and your feet on the floor.Grasp the handles of the dumbbell, and exhale as you push them away until your arms are straight out. Keep your elbows slightly bent.

As you inhale, pull the dumbbell toward you slowly and with control, without letting the weights touch down.

Incline dumbbell flyes

Take a dumbbell in each hand and lie on a bench, feet firmly on the floor. Position the dumbbells near your chest and the palms facing inward. Keep your wrists straight.

Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width apart. Keep your elbows straight.Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel.Move the dumbbells toward the ceiling in the same gentle arc.


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