pecspage

You might aim for something like the pic to the left. Well defined, not overdone. Pecs and serratus are clear on the pic.

This page includes Pectoral exercises and these also include the serratus anterior muscles too. Pressing also involves the triceps as well. There are also various "pec deck" and cable machines which have inbuilt safety aspects. Beware though if you go from a machine to free weights! It can be unwise to do so alone and with the same weight used on a machine. We had 2 demonstration clips from YouTube user HealthyAmerica1 (Brandon) who had an excellent set of clips there, but has closed his page.

Lats

Biceps

Triceps

Deltoids

Quads & Hams

You are welcome to submit a pic and other suggestions for this page By e.mail.

Start position

Flat Bench Flying Exercise

Lowered position

Dumbbell flyes- The dumbbell flyes need to be performed in the correct way to yield results. Hold a dumbbell in each hand like you would during the hammer curls. Keep your arms straight up and elbows a little bent. Now in a semi-circular motion slowly lower the dumbbells down to the sides of your chest. The dumbbell flyes work out the inner pectorals.

The bench illustrated above has catch hooks for bench pressing bar and an attatchment for hamstring or quad exercises.

Note- Bench angle change to incline or decline will "hit" different sections of the pectoral muscle groups. Change the angle yourself if growth "sticks"

Beware starting with too heavy weight here.
See Alexey Wolf do flat flying.

Note that the angle you hold the dumbells will affect different sectors of the complex muscles of the forearms. This is a multi stranded complex extending to your fingertips. The same is true for dumbell curls too.

Bench Presses. In ALL cases a spotter is essential when you press to "failure"!

Bench Presses (flat bench as above)

Standard (see right two grips)

Variations (see below)

Wide grip

Forces more effort on the pecs as well as the triceps

Narrow grip

Here the triceps take much more of the effort, but balance is a little more difficult..

Beginners exercise Clip by Brandon

Press up variations - Standard, wide and hip. Flying on bench (Ouch - look at his face!)

Download the clip here.

NB Beware, when moving to incline or decline style, of taking too heavy a starting weight. It may sound daft, but an unloaded bar is perhaps the safest starter if you are a relative beginner. The direction of motion feels "all wrong" at first! It'll pay you to get used to it. You'll notice that different areas of the pecs come into play here. Use a Spotter too.

Inclined (leaning - head up)

Declined (head down here)

In all cases, I strongly suggest you work with a buddy as spotter. It's best if you are of similar standard here.

Straight Arm Pullovers. Use a single dumbbell or "swingbell"

This is done flat at the end of the bench. Beware doing it too fast and with too much weight at first.

Affects the whole of the ribcage, which is expanded, also including the serratus to a degree. The central cartilage is stretched, not the ribs themselves.

More advanced exercises Clip by Brandon

Note these exercises reach different strands of the pectoral muscle. Ouch! That hurts! (No pain no gain perhaps?)

Download the clip here

Cable exercises.

Standing, in the crucifix position, bring the hands together at thigh level. Hold at that position. Affects much of the pecs.

A similar single arm version is also possible. It is also easy to adjust the weight you are using.

Pec Decks (usually seated) Very good at isolating the pecs. The arms are squeezed and held together in front of you.

There are cable and lever types. Both are similar in effect to the cable exercise noted above, but isolate different parts of the pecs. Here you also hold the compression for a second or so and perform the exercise slowly and deliberately for best effect Also resist the weight as you return to the start position.

Sticking Gains?

The answer could be to choose either a different exercise or to vary the angle of approach, so to speak. If that involves Inclined bench press, be sure to have a spotter and start with a lower weight than standard flat pressing. You will be using a different part of the Pecs, so will not have the same strength.

Any other exercise suggestions welcomed.

e.mail me direct.

Page Created 12th February 2002 Edited July 10th. 2011

NB Beware, when moving to incline or decline style, of taking too heavy a starting weight. It may sound daft, but an unloaded bar is perhaps the safest starter if you are a relative beginner. The direction of motion feels "all wrong" at first! It'll pay you to get used to it. You'll notice that different areas of the pecs come into play here. Use a Spotter too.
Inclined (leaning - head up)	Declined (head down here)	In all cases, I strongly suggest you work with a buddy as spotter. It's best if you are of similar standard here.
Straight Arm Pullovers. Use a single dumbbell or "swingbell"	This is done flat at the end of the bench. Beware doing it too fast and with too much weight at first.	Affects the whole of the ribcage, which is expanded, also including the serratus to a degree. The central cartilage is stretched, not the ribs themselves.