Your chest is made up of major and minor pectoral muscles.
Pectoral muscle covers rib cage, connects to collar bone, breastbone and the cartilage of several ribs.
Main function of pectoral muscle is to bring the arms towards the chest and medial rotation of the arm.
The pectoral muscle is one of the noticeable body parts. A well developed pectoral muscle involves good upper and lower pectoral development and also inner and outer chest muscle development.
There are exercises for developing pectoral muscles. Incorporate them in your upper body workout routine.
Exercises to develop pectoral muscles:
Incline bench press: With this exercise, upper pectoral muscles are worked. Lie on an inclined bench with the back rest tilted at an angle of 30 to 45 degrees.
The legs should be supported on the ground or on the platform provided for this purpose. The barbell should be held in such a way that the forearm forms a right angle to the upper arm when your upper arm is parallel to the floor.
The stomach and lower back muscles should be tensed. Now, the barbell should be lifted from support rack and vertically locked by slightly bending arms above the upper part of your pectorals.
The barbell should be lowered slowly until it touches your pectorals lightly, then rise by extending your arms again.
Decline bench press: With this exercise, lower pectoral muscles are worked. Lie on a declined bench with the back rest bent down at an angle of 30 to 45 degrees. Lift the bar and steady the weight over your lower chest.
The bar should be lowered until it touches your lower chest, wait for a second and return the bar to the original starting position.
Machine dips: It works on lower pectoral muscles. Hold a parallel dipping bar with your palms facing one another. The body should be raised until your arms are fully extended.
The body should be allowed to hang naturally with a slight lean forward. The body should be lowered as far as possible. Return to the starting position.
Push up: It works on pectoral muscles. Your body should be straight completely straight and stretched. The palms and tips of toes should be rested on the ground. The hands should be under shoulder axis, flat on the ground.
The arms should be bent slightly. The body should be lowered evenly. The arms are bent at right angle in the end position. The feet tips provide the pivot of the movement. Your body remains tense and stretched.
Stop the exercise if you have repetitive cracking, popping or pain in your shoulder. Well defined pectorals are one of the important qualities in body builder’s physique. Well-defined pectoral muscles do not come easy.
It requires hard work and there is no easy way to develop impressive pectoral muscles. Patience and dedication are required to achieve those pectorals.