Exercises
There are many ways in which the pectoralis major muscle can be
exercised. The flat barbell bench press and the flat dumbbell bench press both involve utilizing the pectoralis major muscle. In both exercises, the individual lies supine on a bench with feet flat on the ground. With either a barbell or a pair of dumbbells, the individual extends their arms, lowering it slowly towards the nipple-line, and then bringing the weights up approximately over the face at arm’s-length. This exercise can also be done on an incline bench.
exercised. The flat barbell bench press and the flat dumbbell bench press both involve utilizing the pectoralis major muscle. In both exercises, the individual lies supine on a bench with feet flat on the ground. With either a barbell or a pair of dumbbells, the individual extends their arms, lowering it slowly towards the nipple-line, and then bringing the weights up approximately over the face at arm’s-length. This exercise can also be done on an incline bench.
Another exercise, the dumbbell fly, can be done to enhance the
perctoralis major. To perform this exercise, the individual lies supine on a
bench with feet flat on the ground. Bring dumbbells above the chest with arms
slightly bent and internally rotated so that elbows are facing outwards. Lower
dumbbells to sides, maintaining the slight bend in the arms. To end the
exercise, bring the dumbbells back up towards starting position above the chest.
perctoralis major. To perform this exercise, the individual lies supine on a
bench with feet flat on the ground. Bring dumbbells above the chest with arms
slightly bent and internally rotated so that elbows are facing outwards. Lower
dumbbells to sides, maintaining the slight bend in the arms. To end the
exercise, bring the dumbbells back up towards starting position above the chest.
An additional exercise is the cable crossovers. Using two
opposing high pulley dumbbell attachments at each side of the body, flex knees
and hips to a slight bend. With slightly bent elbows, bring the cables together
to the medial line of the body. Return to starting position by bringing the
cables outward laterally, maintaining bent elbows.
opposing high pulley dumbbell attachments at each side of the body, flex knees
and hips to a slight bend. With slightly bent elbows, bring the cables together
to the medial line of the body. Return to starting position by bringing the
cables outward laterally, maintaining bent elbows.
A final example of a way in which the pectoralis major can be
exercised is push ups. Push ups involve lying prone to the ground with hands slightly wider than shoulder width apart. Raise the body up by extending arms, keeping the upper and lower body straight. Remaining in a straight position, lower the body down until just above the ground.
exercised is push ups. Push ups involve lying prone to the ground with hands slightly wider than shoulder width apart. Raise the body up by extending arms, keeping the upper and lower body straight. Remaining in a straight position, lower the body down until just above the ground.