top of page


Join date: Nov 28, 2022

0 Like Received
0 Comment Received
0 Best Answer

yellow dog project

Pectoral exercises are possibly the most sought after by those who want to develop a prominent torso.

Looking at a developed pectoral automatically relates to a powerful upper train force.

Although already in itself, the training of pectoral is one of the favorites of many, and they note it on Monday as International Pecho Training Day, we must not forget that their work also conditions that of other muscle groups indirectly, such as the triceps.

How to work the breasts?

To properly train the pectoral first we need to know:

♪ How it is inserted and what its function is;

♪ What are the ideal angles to attack it; and

♪ What are the progressive techniques in intensity to apply.

That is, we must understand how his anatomy is constituted:

Anatomy of the Pectoral


▪ It's the biggest and fan-shaped.

It is made up of two muscle beams that originate, one in the clavicular region (Clavicule) and the other in the cost-sternal region (costs and stern).

These beams unite and cross to be inserted into the subtroquiterian crest of the humerus.

The functions of the larger pectoral depend on the different directions of the muscle fibers, so the humerus will perform different movements according to the activation of the same:

♪ Ascent fibres (Clavicular): Flexion.

* Horizontal fibres (Sternal): Abduction and internal rotation.

* descending fibers (Sternal-Abdominal): Extension.

Pectoral muscles are one of the largest in the human body and those that generate more strength from the superior member.

Minor male

▪ He's the smallest.

It is below the major pectoral and its fibers are arranged perpendicularly to it. It originates in the anterior face of the 3rd, 4th and 5th ribs and ascends to insert into the coracoid apophosis of the omoplate.

It does not have a mobilising function as such, but rather it intervenes in the escapular stabilization and participates in the movements of the ribs in the breathing.

Exercises to strengthen the pectoral

One of the reasons for breast training is to improve the strength of the upper train as indicated in the prologue

In this case, the press banking manages to stand out above the rest as the most optimal exercise to strengthen the pectoral. We can vary the angle of the bank, and work on three planes: flat bench, tilted or declined.

Easily, increase the workload, and thus the intensity of the exercise.

▪ It's breast training par excellence.

We will also be able to work as mancuernal pectoral exercises or bar.

The recruitment of muscle fibers is usually the maximum through these exercises, and therefore one of the ways to increase both the volume and the strength of the breast.

Insulation exercises

However, when it comes to aesthetics, there is no doubt that adding to our workout routine for pectoral insulation exercises will produce quite surprising results.

Pectoral training in Poleas for a "bombeo" training.

If your case is to make your chest stand out to the fullest, the right thing would be for you to be conscious through your corresponding exercises.

Exercises with body weight

Working the Californian section on the breasts seems to me one of the best options to maximize both the development and functionality of the upper train.

▪ In this way, we can use well parallels, or if we want to add a new stimulus and also an extra difficulty, funds on rings.

Breast funds in parallel bars.

Of course, more advanced users can incorporate a higher intensity by adding lastre in any variant.

Exercises for breasts

We can squeeze a breast training session through a strategic sequence of exercise types and executed in various ways.

Press Banca

What to say about chest training must.

In this guide we explain to you in full detail the correct way to make the press banking.Press Banca with Barra in Banco Inclinado

A very used variant of the previous one.

Press Banca Unilateral

Excellent unilateral exercise that constantly forces us to keep the middle zone active, or otherwise we cannot execute the exercise properly.

Therefore we can say that this exercise would be functional, since it is necessary a posturel and self-ceptive control throughout the movement phase.

Inclined openings

A good work of development of the pectoral, both in volume and in force, and we will achieve a good "congestion".

I would consider it an exercise that seeks aesthetics.

Crossing in Poleas

It would be another great exercise focused directly on aesthetics, besides being one of the most used.

Working in high-repetition ranges, keeping the tension at the end of the concentric phase, and slowly performing the eccentric, will lead to great results.


Although its consideration as an exercise to work the chest directly generates some controversy, we can certainly include it perfectly in our routine.

That is, before starting with it it would be convenient to value our range of shoulder mobility, in order to avoid possible injuries.

Lastre funds

We can choose to use lastre if we want to increase the tension.

How to work the hairdogs at home?

At home, with a limited material, the breast training exercises that we can train will be limited to working with body weight:

Pectoral exercises at home

First we can get a big "pump" using the resistance bands. I assure you it's real! Prob to perform 3 or 4 series of repetitions and tell me...

Flexions with Resistance Bands.

For the most daring we find the leap-ups or also with pats, within those known as "pliometric reflections". I recommend if we are looking to increase the power of the pectoral.

Pliometric flexions.

And another option would be to add a pendant element where to insert the feet and thus to suspend our lower train, emphasizing the pectoral work.

Flexions in suspension.

Rutin of chest exercises

Training A

1. Activation::Each 45′′ perform 5x Flexions with pat.

2. Press Banca:: Perform the pyramid of repetitions by increasing the load in each new series.

3. Inclined openings: perform 3 RiR-1 series, increasing the load in each new series.

4. Poles cruise: perform 3 RiR-1 series, increasing the load in each new series.

5. Finisher::Drop Press Set Banca Unilateral*.

*Explanation: * To get to muscle failure on one side and, without rest, perform the same on the other side.

♪ Repeat the above, without rest, using a lower load.

♪ The latter will be repeated for the last time with another even lower load.

Training B

1. Activation::Realize 3 series of 12x Flexions with resistance bands.

2. Press Banca Inclined:: Perform pyramid of repetitions by increasing the load in each new series.

3. Pullover:: perform 3 series of 12-15x, increasing the load in each new series.

4. Pecho backgrounds: perform 4 series of 15-20x

5. Finisher::Realize 2 strokes of Maximum flexions with elevated feet in 1 minute (can 1min).


When we dedicate our day to breast training, we have to plan the routine to develop.

Between the amount of training strategies, we can select the one that best suits us or even go alternating according to our season phase.

Thus, depending on the objectives, we can keep in mind: Hypertrophy or Force.

If we plan how our training will be throughout the year we will get better gains, both aesthetically and forcefully

Although they are trainings with different guidelines, we can benefit both from one and another: * First, perform a month to increase our strength;

♪ Then in another month orient these gains for hypertrophy (we will be able to handle loads with greater intensity and number of repetitions).

Related entries

♪ In this post we tell you everything about Remo with Barra: technique, execution and muscles involved

* Do you know the Rest strangerPause method? Click here and learn everything!

Muscular Development - 100%

Force win - 100%


Pectoral Exercises For Maximum DevelopmentHSN Blog

More actions
bottom of page