Pec Workouts

Home Pec Workouts

2010-02-04T09:27:00.000-08:00

If you have no access to a gym, then here are some powerful pec workouts that you can do at your home. You only need a pair of dumbbells and a bench (No fancy equipments required!)

Flat Dumbbell Bench Press

Flat dumbbell bench press is an alternative to barbell bench press. It works mainly on the middle pecs and very easy to perform in your own house. The only drawback to this is, for some people they find it difficult to lift much heavy weights using dumbbells. (But for me, Its easier to lift more weight on dumbbells rather than barbells)

Here is the video instructions - Middle Pec Workouts

Incline Dumbbell Bench Press

Incline dumbbell bench press is an alternative to the incline barbell bench press. It works mainly on the upper pecs, and it is one of the most powerful exercise for the upper pecs.

Here is the video instructions - Upper Pec Workouts

Decline Dumbbell Press

Decline dumbbell bench press is an alternative to the decline barbell bench press. Decline dumbbell presses works mainly on the lower pecs. It is a very powerful exercise for those who lacks lower chest.

Here is the video instructions - Lower Pec Workouts

Flat Dumbbell Flys

Dumbbell flyes are one of my favourite chest exercises. Flat dumbbell flyes helps you to improve mainly the middle chest. Be sure to do enough warm ups before doing this movement.

Here is the video instructions - Dumbbell Fly's

Incline Dumbbell Flyes

Incline dumbbell flyes are done similar to flat dumbbell fly's but the only difference is that, it is done on an incline bench. It helps to build the upper chest muscles.

Here is the video instructions - Incline Dumbbell Flyes

Decline Dumbbell Flyes

Nothing much to say about this exercise as it is performed the same as flat and incline dumbbell flyes with the only exception, which uses a decline bench. This exercise is done to build lower chest muscles.

Here is the video instructions - Decline Dumbbell Flyes

Parallel Bar Dips

Parallel bar dips are performed with your body weight. You can also hold a dumbbell between your legs to do this movement if you are an advanced lifter. Dips works mainly on the lower pecs and triceps.

Here is the video instructions - Parallel Bar Dips

Straight Arm Pull Overs

Straight arm pull overs helps to build pectorals and expand the rib cage. Arnold Schwarzenneger has described it as the 'best movement for expanding the thorax as well as working the pectorals and building up the serratus anterior muscles.' on his book Encyclopedia Of Modern Bodybuilding.

Middle Pec Workouts

2009-12-06T05:46:00.001-08:00

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.

Upper Pec Workouts

2009-12-06T05:05:00.000-08:00

Incline Bench Presses

Bench Presses are the basic compound lifts for chest, shoulders and triceps. It is one of the major chest exercise. Incline Bench Presses are done to target the upper pecs. It helps to build mass and strength to upper and middle pectoral muscles.

To do Incline Bench Press. Lie on an incline bench. Grasp the bar with a medium wide grip. Lift the bar and hold it straight up overhead. Lower the bar to the upper pecs, stop for a moment and press back to the starting position. It is important to have a training partner spot you if the weight is heavy.

Incline Dumbbell Press

The execution is very similar to the Incline bench Press but the only difference is that you are using dumbbells instead of barbells. The advantage of using dumbbells is that you can have a greater stretch which will be beneficial for shorter guys. The disadvantage is you cannot use much heavier weights and some beginners find it difficult to balance the weights.

Incline Dumbbell Fly's

Incline dumbbell fly's are done to build mass on the upper pectorals. To do incline dumbbell fly's lie on an incline bench. Hold dumbells at arm length above you, palms facing each other. Lower the weights out and down to either side in a wide arc. Bend the arms slightly to reduce the stress on the elbows. Lift the weights back along the same wide arc.

Smith Machine Incline Press

Some lifters especially beginners find it attractive due to the safety factors.

Lower Pec Workouts

2009-12-01T07:55:00.000-08:00

Decline Barbell bench Press

Decline barbell bench press builds the middle and lower pec muscles. The execution is same like the flat bench press but on a decline bench. Grab the bar with a distance wider than your shoulder width. Lift the bar to your upper chest and slowly lower it to your lower pecs. Then press the bar back.

Decline Dumbbell Press

This is another alternative to decline barbell bench press. Take a dumbbell in each hand and lie on a decline bench. Hold the dumbbells at each hand on shoulder height palms facing forward. Lift the dumbbells simultaneously straight up over head, then lower them back to the starting position.

Parallel Bar Dips

Dips develop the pectoral muscles and triceps. It works both on lower pecs and triceps like the decline bench press. Dips are usually done with your body weight, but upon progression you can do it by holding dumbbells between your legs.

Decline Dumbbell Flyes

Lie on a decline bench. Grab two dumbbells on each hand and extend your arms to a slightly bent position. Your palms should be facing one another. Lower the dumbbells to your sides. Bring the weight down and feel the stretch in your pecs. Raise the dumbbells toward the starting position and squeeze your pectoral muscles for a peak contraction.