Middle Pec Workouts

Barbell Flat Bench Press

Barbell bench press builds mass and strength in the pectorals. Bench press is one of the major compound exercise for the upper body. It produces mass and strength for the chest, shoulders and triceps. To do Flat Bench Press, Lie on a flat bench. Grasp the bar with a medium wide grip. Lift the bar and hold it at arms length above you. Lower the bar below lower pecs, stop for a moment and press back to the starting position.



Dumbell Flat Bench Press

It is same like the barbell bench press but done with dumbbells instead of barbells. It helps to work the muscles through a larger range of motion.



Dumbell Fly's

Lie on a bench and hold dumbbells at arm length above your palms facing each other. Lower the weights out and down to either side in a wide arc. Slightly bend the arms to reduce stress on the elbows. Lift the weights back along the same wider arc.



Bent-Forward Cable Crossovers



Bent forward cable crossovers are done to target the inside of middle and lower pectoral muscles. Use the two floor level pulleys to do this exercise.

Flat Bench Cable Crossovers

Flat bench cable crossovers are done to develop the middle and inner pectoral muscles. To do this movement, lie on a flat bench between two floor-level pulleys. Take the handle in both arms and bring your arms together at arms length like in dumbbell fly's. Slightly bent the elbows and lower your hands to either side in a wide arc until the pecs are fully stretched.