Pectoralis Major and Minor - Chest Exercises

You can do several exercises for the pectoralis major and minor. I will list and describe one machine and two variations of a dumbbell exercise here.

Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Bend your knees slightly. Do not lock your elbows during the exercises. Breathe in when you extend your arms and breathe out when you lift the weight.

Here are the exercises:

1. Lie down on a bench with your dumbbells, one in each hand. With your feet flat on the end of the bench or on the floor, make sure there is only a small natural space between the small of your back and the bench. With your wrists facing each other, right and left, start by extending your arms to your sides (right arm to right side and left arm to left side). Then bring your wrists together without having the weights touch. Do four sets of ten repetitions. You can repeat another four sets of ten repetitions with your wrists facing forward.

2. Use a fly machine. Adjust the arms of the machine to go as far backward as possible. Make sure that the seat position is comfortable. Bring your arms together. Do four sets of ten repetitions.

3. Use an incline chest machine. Do four sets of ten repetitions.

4. Use the bench press. Find the weight that is right for you and balance it on each side. Repeat the back position of [1.]. Do four sets of ten repetitions

As with other muscle groups, rest in between days where you use the triceps as primary muscle group in an exercise. Pay attention to how your body responds to each exercise. Have fun!

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Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.