0Weight Training for Specific Muscle Groups

Weight Training for Specific Muscle Groups

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Pectorals

The major muscles of the chest are called multipennate muscles, which means that the muscle fibers are aligned in several directions. This is why you should do a variety of exercises to develop the chest. The major muscle group in the chest is the pectoralis major and is divided into upper, middle and lower.

The pectoralis major muscle is used in bringing the arm across the chest and lowering the arms when they are overhead. This muscle is very important in any movement that involves pushing and is also used in the forehand in tennis, throwing a ball, and blocking in football, and free style in swimming.

THE PECTORALS EXERCISES

[Close-Grip Barbell Bench Press] [Medium-Grip Barbell Bench Press]

[Wide-Grip Barbell Bench Press] [Medium-Grip Incline Barbell Bench Press]

[Bench Press] [Medium-Grip Decline Barbell Bench Press]

[Wide-Grip Decline Barbell Bench Press] [Incline Lateral]

[Decline Dumbbell Flye] [Incline Inner Biceps Curl]

[Bent-Arm Dumbbell Pullover] [Incline Dumbbell Flye]

[Incline Dumbbell Press] [Medium-Grip Push-Up/Bench]

[Weighted Medium-Grip Push-Up/Bench] [Medium-Grip Push-Up]

[Dips] [Dips with Weights]

The Exercises

Pectorals
Close-Grip Barbell Bench Press

  • Lie on bench, feet flat on floor.
  • Hold barbell with hands about 6" apart in the center of the bar.
  • Lower bar to chest about 1" below nipples.
  • Raise bar to arms' length.
  • Lower weight with complete control, making definite pause at chest.
  • Keep head on bench, do not arch back to sharply.
  • Do not raise hips off bench.
  • Inhale down, exhale up.
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Pectorals
Medium-Grip Barbell Bench Press

  • Lie on bench, feet flat on floor.
  • Hold barbell about 6" wider than shoulder width.
  • Lower bar to chest about 1" below nipples.
  • Raise bar to arms' length.
  • Lower weight with complete control, making definite pause at chest.
  • Keep head on bench, do not arch back too sharply.
  • Do not raise hips off bench.
  • Inhale down, exhale up.
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Pectorals
Wide-Grip Barbell Bench Press

  • Lie on bench, feet flat on floor.
  • Use collar-to-collar grip.
  • Grasp Bar with hands as far apart as comfortable
  • Lower barbell to chest about 1" below nipples.
  • Raise bar to arms' length.
  • Keep elbows out, chest high.
  • Lower weight with complete control, making definite pause at chest.
  • Keep head on bench, do not arch back too sharply.
  • Do not raise hip off bench.
  • Inhale down, exhale up.
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Pectorals
Medium-Grip Incline Barbell Bench Press

  • Lie on incline bench, feet flat on floor.
  • Hold barbell about 6" wider than shoulder width.
  • Lower bar to chest about 3" above nipples.
  • Raise bar to arms' length.
  • Keep elbows out, chest high.
  • Lower weight with complete control making definite pause at chest.
  • Keep head on bench, do not arch back too sharply.
  • Do not raise hips off bench.
  • Inhale down, exhale up.
  • Can also be done with wide or close grip.
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Pectorals
Bench Press

  • Lie on bench, feet flat on floor.
  • Bar should be in line with nipples.
  • Hold bar with hands about 3" from outside of chest.
  • Press bar to arms' length.
  • Return to starting position.
  • Keep head on bench, hips on bench, rib cage high.
  • Inhale up, exhale down.
  • Can also be done on seated incline bench.
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Pectorals
Medium-Grip Decline Barbell Bench Press

  • Lie on decline bench.
  • Hold barbell about 6" wider than shoulder width.
  • Lower bar to chest about 3" below nipples.
  • Raise bar to arms' length.
  • Keep elbows out, chest high.
  • Lower weight with complete control, making definite pause at chest.
  • Keep head on bench, chest held high.
  • Inhale down, exhale up.
  • Can also be done with close grip.
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Pectorals
Wide-Grip Decline Barbell Bench Press

  • Lie on decline bench.
  • Use collar-to-collar grip
  • Lower barbell to chest about 3" below nipples.
  • Raise bar to arms' length.
  • Keep elbows out, chest high.
  • Lower weight with complete control, making definite pause at chest.
  • Keep head on bench, chest held high.
  • Inhale down, exhale up.
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Pectorals
Decline Dumbbell Flye

  • Lie on decline bench.
  • Hold dumbbells together at arms' length above shoulders, palms facing each other.
  • Keep arms as straight as possible.
  • Lower dumbbells out to each side of chest in semicircular motion.
  • Weights should be even with sides of chest but back slightly, in line with ears. Return to starting position. Inhale down, exhale up.
  • Breathe heavily, hold chest high, keep head on bench, concentrate on pectorals.
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Pectorals
Bent-Arm Dumbbell Pullover

  • Lie on bench, head over end, feet flat on floor.
  • Hold dumbbell in each hand at side of chest in line with nipples.
  • Keep elbows in at all times.
  • Lower weights just past ears in a semicircular motion towards floor.
  • Lower dumbbells to floor or as low as possible without pain.
  • Pull dumbbells back to sides of chest using same path.
  • Inhale down, exhale up.
  • Breathe heavily, keep elbows in, hold chest high.
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Pectorals
Incline Dumbbell Flye

  • Lie on incline bench.
  • Hold dumbbells together at arms' length, palms facing each other.
  • Keep arms as straight as possible.
  • Lower dumbbells out to each side of chest but back slightly, in line with ears.
  • Return to starting position using same path.
  • Inhale down, exhale up.
  • Breathe heavily, hold chest high, keep head on bench, concentrate on pectorals.
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Pectorals
Incline Dumbbell Press

  • Lie on incline bench.
  • Hold dumbbell in each hand above shoulders, palms facing each other.
  • Lower dumbbells straight down to sides of chest, arms close to sides.
  • Push back to starting position using same path.
  • Arms must be in close at all times.
  • Inhale down, exhale up.
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Pectorals
Medium-Grip Push-Up/Bench

  • Kneel on floor in front of flat bench, hands 24" apart.
  • Place feel on bench, knees locked, back straight, head up.
  • Keeping body rigid, lower yourself until nose touches floor.
  • Pause at bottom, then press to starting position.
  • Inhale down, exhale up.
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Pectorals
Weighted Medium-Grip Push-Up/Bench

  • Kneel on floor in front of flat bench, hands 24" apart.
  • Place feet on bench, knees locked, back straight, head up.
  • Have training partner place barbell plate high on upper back.
  • Keeping body rigid, lower yourself until nose touches floor.
  • Pause at bottom, then press to starting position.
  • Inhale down, exhale up.
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Pectorals
Medium-Grip Push-Up

  • Kneel on floor, hands 24" apart.
  • Place legs straight behind, back straight, head up.
  • Keeping body rigid, lower yourself until chest touches floor.
  • Pause at bottom, then press to starting position.
  • Inhale down, exhale up.
  • Keep elbows in.
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Pectorals
Dips

  • Hold yourself erect on bars.
  • Keep elbows into sides, lower body by bending shoulders and elbows.
  • Continue down as far as you can.
  • Pause, then press back to arms' length.
  • Do not let body swing back and forth.
  • Inhale down, exhale up.
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Pectorals
Dips with Weights

  • Use machine as shown or hang dumbbell from waist with webbed belt or piece of rope.
  • Hold yourself erect on bars.
  • Lower body by bending arms, elbows in close.
  • Lower until forearms and biceps touch.
  • Pause, then press back to arm's length, elbows locked.
  • Do not swing body back and forth.
  • Inhale down, exhale up.