Strengthen your chest with 5 superhero-inspired pectoral exercises

For any sports enthusiast, the toning of the pectorals is often a priority. To obtain this defined physique worthy of a Marvel superhero, most devote their Monday training sessions to it, seeking to gain strength and mobility, but also to achieve hypertrophy, which will allow their muscles to develop significantly.

We all know the legendary bench press, but the truth is that there are also other less conventional options that allow you to work on different areas of the chest. Here are five exercises to do absolutely to have solid pectorals and get back in shape by the summer.

Chest presses with machine

We sometimes tend to underestimate machines, opting instead for dumbbells and bars. However, machines have improved considerably over the years and are now an excellent way to train.

In particular, they make it possible to work the pectorals intensely, by isolating the muscle, which is fundamental in the case of a routine based on functional exercises and free weights.

The advantage of machines is that, since there is no need to worry about balance, you can lift more weight than usual without destabilizing yourself. It is therefore a safer way to carry heavier loads, especially if you are already tired during the session.

Developed inclined with dumbbells

We must not forget the classics such as the bench press, but this time, we will give it a different turn. The bench is inclined and, instead of using a bar, dumbbells are used and the movement is made with each arm alternately. This is one of those seemingly simple exercises that are very stimulating, because the time the muscle spends in tension makes it very effective.

Extension of the chest using a cable

The cable device is another essential element of the sessions dedicated to the pectorals. For the fly, the cable can be adjusted to a low, high or medium height. It doesn't matter, because each variation will work different muscle fibers of the chest.

To maintain the concentration and activation of the muscle, it is useful to look towards the chest during exercise. This is an isolated movement that makes it possible to obtain a constant tension in the pectorals. If the cable machine is occupied, it is possible to perform the same movement with dumbbells, although it is more complicated.

Pumps

No upper body weight training session is complete without the push-ups, especially when it comes to training the pectorals. However, although the push-ups are one of the most basic exercises, many do not perform them properly.

We stand in a high board position, the buttocks and trunk well stretched and activated, and we perform the descent and ascent movements smoothly. It is very important to maintain the same posture throughout the series, trying not to lose it after the first repetition.

Benchtop lying with dumbbells

It is the most classic and also the most effective exercise. This time, we do not alternate the movement of the arms, we lift them as if we had a bar, but with dumbbells.

The use of dumbbells allows you to lift more weight without compromising the safety of joints such as the shoulders. This also offers greater freedom of movement, so that if you fail a repetition, you can put the dumbbells on the ground, unlike a bar.

This exercise can be done on the ground or on a bench without inclination. It is important to keep your feet flat on the ground to gain stability and work the muscle safely.

It is quite possible to achieve your goals at the gym if you give yourself the means. Thanks to these exercises, well-muscled pectorals are at hand.

[Via GQ France]

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