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Top 10 Chest (Pectoral)- Developing Exercises

Chest (Pectoral)- Developing Exercises

The chest is made up of the pectoral muscles – major and minor. The pectoralis major is the bigger of the two covering most of the clavier and sternum and attach to the upper arm. They help in performing various functions at the shoulder like flexion, rotation and adduction towards the body. The pectoralis minor lies beneath the major and is responsible for similar functions.

The following is a list of 10  effective chest (Pectoral)-developing exercises. Try and incorporate them in your upper-body workout routine:

Incline Bench Press

Muscles worked: Upper Pectoral muscles


Note: Do not bounce the bar off your chest. Keep your buttocks firmly against the bench throughout the entire movement. Lifting your buttocks or arching your back during any part of this movement is cheating and can cause serious injury.

Decline Bench Press

Muscles worked: Lower pectoral muscles.


Note: Do not bounce the bar off your chest.

Pec-deck flys


Muscles worked: Greater and lesser pectoral muscles


Note: Different machines require different arm and hand positioning. The photo demonstration above is an example of one type.

Flat-bench dumbbell flys

Muscles worked: Outer Pectorals.


Note: Contraction of the chest muscles at the top of this movement is critical. The movement is similar to a bird flapping it’s wings while in an inverted position.

Standing Cable Cross-overs.


Muscles worked: Inner Pectoral.


Note: You should alternate the cross-over. (For example; on the first repetition the right handle will cross over the left handle. On the second repetition the left handle will cross over the right handle).

Bench presses on step with tube

Muscles worked: Greater and lesser pectoral muscles.


Note: Avoid a hollow back and do not straighten your arms completely.


Muscles worked: Greater and lesser pectoral muscles.


Note: Do not sag your body.

Machine Dips

Muscles worked: The lower pectoral


Note: Do not arch your back all through the motion.

Machine Pullover

Muscles worked: The greater pectoral muscles.


Note: If you want to involve the triceps more, you can bend your arms sharply while lowering them.

 Bench Press (Db)

Muscles worked: General Pectorals


Note: Don’t arch your back or bang the weights together. Don’t just let the weights drop to the sides of your chest. Resist the weights downward force by lowering the dumbbells slowly.

(Beginner Level 7 to 9 sets, Intermediate Level 9 to 11 sets, Advanced Level 12 to 14 sets )

SMART TIP: Train with Passion.

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