Top 5 Pec Exercises : 1. Barbell Bench Press

1. Barbell Bench Press :

This is considered as the king of all Pec Exercises and has been the standard for strength building for many years. In fact, even if we limit this list to the top three chest exercises, the barbell bench press would still be in it. Set up for the exercise by lying down on a bench with a 45-lb barbell. Make sure that the soles of your feet are comfortably flat on the floor. Be sure as well that when you remove the barbell from the rack, it will be positioned directly above your chest so that you don't have to pull it over.

If you are doing a medium-grip bench press, then you'll have to make sure that your elbows are neither flared out nor tucked in. Instead, they should be positioned about 45 degrees from your body. Once the barbell is unracked, lower it slowly until it touches your nipples.

Be very careful not to bounce the weight on your chest. When you raise the weight back up, do it slowly and then hold the position for a few seconds when your elbows are completely straight before lowering it down to your chest again.

There are several variations of the bench press that you can try, among them the wide-grip, narrow-grip, and incline bench presses. You may also want to do board, floor, or pin presses. Among these variations, the incline bench press is considered very effective in targeting the upper pectorals (pectoralis major). While performing bench presses, remember to keep your butt, upper back, and head in contact with the bench at all times.

 

👉 Introduction : Top 5 Pec Exercises
👉 1. Barbell Bench Press
👉 2. Dumbbell Bench Press
👉 3. Push-ups
👉 4. Chest Dips
👉 5. Dumbbell Flyes