Before training: warm-up
It is advisable that you take into account a few small recommendations before you jump in and start training your chest or pectorals. First of all, you need to know that unlike popular belief, the pectorals are a large muscle group like the back, so you can train this muscle group several times a week. Don't forget the warm-up . Although it is largely forgotten in the gym routine, it is very necessary to warm up before exercising any muscle in order to avoid injuries.- Stand with your back to a column and, extending your arm, grab it from the side and make a small turn to the opposite side. Hold for a few seconds and repeat the exercise with the other arm.
- Lie on the floor, place your hands behind your neck and stretch your elbows against the floor. This way you will notice how your chest stretches and widens.
- Hold a resistance band with both hands and stretch your arms out to the sides. Hold it for a few seconds before releasing the tension of the band.
- Lie on the floor and do three sets of push-ups of 8 repetitions each.
- Stand on a flat bench without weight. Extend and raise your arms on each side of your body. Repeat the exercise 3 times with 15 repetitions.
- Do the same previous exercise but with little weight. You can use a light bar or dumbbells. The hands must be separated and you have to repeat the exercise 3 times with 15 repetitions.
- When you notice that the muscle is ready to work, start with some approach sets until you reach your weight.
5 exercises for your pectoral routine
To get the most out of your pectoral training, you need to master the technique. Below, we show you 5 exercises that you can include in your routine to strengthen your chest.➡️ Flat bench press with open grip
With your back resting on a flat bench and the soles of your feet on the floor, grab the bar with a wide grip at shoulder height. With your elbows extended, begin to lower the bar to your chest and then return to the starting position. The elbows should remain unlocked and you should have a slight contraction of the glutes to fix the pelvis.
➡️ Dumbbell fly on flat bench
We have to lie on our back on the flat bench, with our feet resting on the floor and our arms extended over the central area of the chest. The elbows remain semi-flexed and the dumbbells a little less than shoulder-width apart. The arms begin to descend towards the floor, maintaining semiflexion of the elbows. At this moment it should be like an opening, although care must be taken to ensure that it is a controlled movement at all times .
➡️ Pullover with bar
We have to lie on our back on the flat bench and hold the bar with elbows bent at a 90º angle and with the bar at forehead level. Gently bring the bar behind your head without opening the 90-degree angle and keeping your elbows facing forward throughout the movement. You have to control the strength in the pectoral and start returning with the bar to the starting position. Don't forget to contract your glutes to fix the position of your pelvis throughout the exercise.
➡️ Pulley crossing
To begin the movement we must place ourselves in the middle of a high pulley and grab the handles . We lean our torso forward a little, slightly bend our knees, positioning one leg in front of the other, and begin the movement. With closed fists and with a slight bend in the elbows, we push the arms from above until we bring them in front of the torso, crossing one arm over the other, thus performing the pulley crossing. Then we will return to the initial position in a controlled manner.
➡️ Pec-Deck or Butterfly
Sitting on the machine with your back perfectly supported to avoid injuries to the lower back, gently contract your abdominals for better support. Then we will start the exercise by bringing our arms together without the pads touching, holding the contraction for approximately 2 or 3 seconds and returning to the starting position.
