12 effective pectoral exercises

Exercises without special equipment

1. A set of three push-ups

This complex will help to pump all parts of the pectoral muscles in turn. Lifehacker discussed each of these exercises in detail in this article.

Do a dumbbell push-up. This exercise puts a load on the upper pectoral muscles

Immediately after that, do a wide-arm push-up on the floor. The arms are level with the shoulders. This type of push-up will pump your middle pectoral muscles

The last push-up in the complex is with hands on a hill. It provides a load on the lower pectoral muscles

If you want to complicate the complex, put a backpack with dumbbells or other weights on your back. The main thing is that the backpack fits snugly against the back and does not move during push-ups. A tourist is well suited, which is fixed on the body with the help of additional fasteners.

2. Push-ups with the transfer of body weight on one hand

This exercise is much more difficult than the classic push-ups, it provides a serious load on the pectoral muscles, but requires training and arm strength.

Stand in support lying, shift your body weight towards your right hand.
Descend into push-ups and at the lowest point, transfer your body weight to your left hand.
Squeeze yourself up, leaning mainly on the left hand, and then return your body weight to your right hand and repeat the exercise.
Repeat the approach with the other hand. In the second approach, lower yourself with an emphasis on your left hand, and rise with an emphasis on your right.

3. Raising hands on the floor

For this exercise, you will need a fairly slippery floor - tile or smooth linoleum - and two towels or a piece of cloth.

Stand upright, put your hands on the towels.
Gently spread your arms out to the sides as wide as possible so that you can then be able to rise.
Collect your hands in a starting position.

Do the exercise as consciously and carefully as possible: spread your arms only to the width with which you can rise.

4. Side push-ups

Lie on the floor on your right side, place your right hand on your left shoulder, and place your left hand on the floor in front of you.
Squeeze yourself up with your left hand to lift the body off the floor. The pelvis remains on the floor.
Lower yourself to the floor again and repeat the exercise.
Repeat on the other side.

5. Push-ups on the uneven bars

You will need parallel bars for this exercise. Such complexes are sold with a horizontal bar and beams for the home, on which you can perform a lot of exercises. If you are not in the mood to spend money, you can find parallel bars at any sports field or school stadium.

Jump onto the uneven bars and keep your body weight on straightened arms. Lower your shoulders, cross and bend your legs slightly.
Sink down, bending your elbows, until your shoulders are parallel to the floor or slightly below. Try to keep your elbows closer to your body, pull your shoulders back and down, and squeeze your shoulder blades.
To work exactly the pectoral muscles, and not the triceps, during push-ups, tilt your chest slightly forward - at an angle of about 30 degrees.
Squeeze yourself up, tightening your abs, and repeat the exercise.

Free Weights Exercises

1. Bench press of dumbbells

Lie on a bench or on the floor if you are exercising at home, and hold the dumbbells in your hands so that your palms are facing each other.
Stretch your arms out in front of you.
Spread the dumbbells so that a right angle forms at the elbow.
As you exhale, squeeze the dumbbells up and repeat the exercise.
During the exercise, press your lower back to the floor, do not bend your back.

2. Raising hands with dumbbells

This exercise works the pectoral muscles well and does not engage the triceps.

Lie on your back on the floor, pick up dumbbells and lift them in front of you.
Spread your arms, slightly bending them at the elbows, just enough to touch the floor with your elbows. Do not bend your elbows too much so that the reduction of the arms does not turn into a dumbbell press.
As you exhale, bring your hands in front of you and repeat the exercise.

If you can do the exercise on a bench, use it. This will increase the range of motion, and you will be able to better stretch and load the pectoral muscles.

3. Semicircle with dumbbells

Lie on the floor or bench on your back, grab the dumbbells with a straight grip and hold them close to your hips.
Move your arms, slightly bent at the elbows, over the sides behind your head, turning your palms up.
In the same trajectory, bring your arms back, connecting the dumbbells at hip level.
Perform the exercise without stopping at extreme points: as soon as you put your hands behind your head, immediately return them back, touch your hips with dumbbells - immediately start a new semicircle.

Resistance exercises

For these exercises, you will need an expander and a vertical stand or handle to hook it onto. Resistance bands can be purchased at any sports equipment store.

If you work out in the gym, these exercises can be done in a crossover.

1. Pull of the expander to the side

Fasten the expander at shoulder level, stand with your right side to the rack and take the loop in your right hand.
Overcoming the resistance of the expander, move your hand forward. The end position is opposite the chest or opposite shoulder.
Return your hand to its original position and repeat.

2. Row in the lunge

This exercise works the lower head of the pectoralis muscle.

Fasten the expander just above shoulder level.
Take the loop in your right hand, step back a little, stretching the expander, and turn your right side to the rack.
Lunge with your left foot forward, place your left hand on it to make it easier to maintain the position.
In the initial position, the right arm with the expander is extended to the side and slightly bent at the elbow.
Overcoming the resistance of the expander, move your right hand forward and down so that at the end point it is located above the bent knee.
Return your hand to its original position and repeat.
Do the exercise with the other hand.

3. Row with two hands up

This exercise will work your middle and upper pectoral muscles.

Fasten the expander at hip level, grab the loops with both hands and turn your back to the rack.
Move away from the rack while pulling on the expander.
Take a step forward and shift about 70% of your body weight to the front leg.
Raise your shoulders to parallel with the floor, bend your elbows at an angle of 90 degrees - this is the starting position.
Overcoming the resistance of the expander, bring your arms forward and up so that the palms of outstretched arms are at face level.
Return your arms to their original position and repeat.

4. Push-ups with an expander on the back

This is a common push-up, complicated by using an expander.

Take the expander by both ends, passing it behind your back.
Stand upright, pressing the ends of the expander to the floor.
Perform push-ups against the resistance of the expander.

As for the number of approaches and repetitions, choose it yourself, based on your capabilities, the resistance of the expander or the weight of the dumbbells. The main thing is that the last two or three times in the approach you were given really hard.

And don't forget the food! Even the most rigorous workouts will not help build bulky pectoral muscles if you don't have enough protein in your diet.