4 Exercises to Build Up Your Pecs

Dreaming of great pecs? Check out our 4 bodybuilding exercises to develop your pecs quickly and effectively with dumbbell or bar bench press, dumbbell pull-overs, press ups and cable pull-downs.

Decathlon

Exercise 1: Bench Press With a Bar or Dumbbells

Mainly the pectoral muscles.

Lie on your back on a horizontal gym bench, holding a straight bar with your hands shoulder-width apart. Lift your arms above your shoulders. Bend your arms until the bar comes down to your chest. Slowly straighten your arms back up (but don't lock your elbows).

Breathe in as you lower your arms and breathe out as you raise them.

To ease the pressure and protect your lower back, bend your knees and bring your feet near your buttocks. Choose an appropriate weight for your level.

Exercise 2: Dumbbell Pullovers

Mainly the pectoralis major and latissimus dorsi.

Lie down on a bench on your back with a dumbbell held with both hands, arms outstretched and perpendicular to the ground. Lower your arms behind your head, keeping your arms straight. Return to the starting position. This exercise can also be done standing up.

Breathe in as you lower your arms and breathe out as you raise them.

Be sure to work on your shoulder flexibility before doing these exercises. Tight shoulders can cause lower back pain. To protect your lower back, keep your knees bent and close to your body. Choose an appropriate weight for your level.

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Exercise 3: Press-Ups

Mainly the pectoralis major, the triceps and the deltoids.

To make the exercise more challenging, do it with the Domyos Gain Trainer. Exercise in unstable conditions to yield better results!

Breathe in as you lower your arms and breathe out as you raise them.

Keep your abs contracted to protect your lower back. Choose the version which best suits your level so that the exercises are done safely (knees on the ground, raised feet).

Exercise 4: Cable Pull-Downs

Mainly the pectoralis major and the front part of the deltoids.

Stand in the centre of the machine, a grip in each hand, upper body leaning slightly forward and knees slightly bent. Your arms should be outstretched and parallel with the ground. Bend your arms slightly and bring them down towards the ground, crossing your arms at the front. Slowly return to your starting position with your arms parallel to the ground.

Breathe in when in the starting position and breathe out during the movement.

Do not go higher than your shoulders. Keep your shoulders down and your back straight. Choose an appropriate weight for your level.