The training plan to develop pecs should include different types of exercises because, while all parts of the muscle are activated during training, there are specific exercises to focus more on the areas, so it is always important to combine exercises for different parts of the pectoral to achieve a more symmetrical and developed muscle.
The pectoralis is a muscle group divided into the main muscles: the pectoralis major and the pectoralis minor, generally the group that works in the gym and for aesthetic purposes is the pectoralis major, which is omnipresent above and which, for this reason, are the most visible. However, this muscle is also divided into 3 smaller parts: upper, middle and lower, which need to be worked.
- Like any other strong workout.
- The load must be adapted to each person’s ability.
- So that excess weight can carry a suitcase for workouts.
- It is important that the person knows that the development of muscle mass takes some time and will not accelerate.
- Increasing the load.
Check out some tips to increase your muscle mass faster
The training plan should include at least three of the four different exercises, as both older and minor pecs must work, so it is ideal to choose from the following exercises:
Work-oriented work: upper pectoral.
This exercise should be done in a gym, which should be placed on a slope according to the instructor’s advice.
There must be 4 series of 8 to 12 repetitions, resting about 1 minute between each series. Many wells will start exercising with a light weight and gradually gain weight as the number of repetitions decreases. A good example is 12-12-10-8 .
This exercise can also be performed with the bank at 0o, that is, horizontally; however, in this case, the average pecs will be worked instead of the upper pectoral.
Work-oriented work: medium pecs
This is one of the most conventional exercises to enter the pecs, however, it is also complex and effective enough to increase the average region and overall volume of the pecs. To perform the exercise correctly, you must:
There must be 4 series of 8 to 12 repetitions, resting about 1 minute between each series.
This exercise can be done with the help of another person, even trying to increase the weight of the bar, so as not to continue with it. Alternatively, exercise can also be done using a coat instead of a bar.
Work-oriented work: lower pecs
Background exercises on parallel bars serve to enter the pecs and triceps, however, a small variation in this exercise can help to rapidly develop the lower pectoral region, for this we must:
It is ideal for 4 series of 8 to 12 repetitions, sitting approximately 1 minute between each series.
In this exercise, it is very important to try to keep the trunk as inclined as possible, to ensure that the force is applied mainly in the lower region of the pectoral that is intended to work.
Work-oriented work: medium pecs
An easy and accessible exercise so that anyone can perform push-ups, which in addition to working the middle pectoral, helps strengthen the arms and can be done at home. To perform the exercise you must:
This exercise should be performed in 4 series of 15 to 30 repetitions.
Work-oriented work: upper and medium pectoral
This is an excellent option to finish the training of the pecs, which in addition to working the top and the pectoral mean, helps to define the region between the pectoral muscles, creating a greater definition, to do this use a cable machine and follow the steps below:
If you can perform 4 series of 12 to 15 repetitions and rest approximately 1 minute between each series.