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THE PATH TO a bigger, stronger chest isn't found along the common routes followed by most gym-goers. Piling plates on barbells for bench presses and repping through pushups will only get you so ...
This three-move chest workout for beginners teaches the fundamentals of chest day training without heavy barbell bench pressing.
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The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
Bench press – a compound alternative to a chest fly. Bent-over row – a compound alternative to a reverse fly. Machine fly – the machine version of the chest fly. Supine row – a bodyweight, compound alternative to a reverse fly. Upright row – a compound alternative to a shoulder fly.
Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (the military press and bench press for the shoulder and chest respectively). Denie Walter is credited with calling it the Peck Dec back in the 1970s.
Keep body straight and shoulders engaged as you lower chest toward the surface by bending elbows, then push back up to plank. That’s 1 rep. Pro tip : Begin with a higher surface to reduce ...
Pectoral muscles (colloquially referred to as "pecs") are the muscles that connect the front of the human chest with the bones of the upper arm and shoulder. This region contains four muscles that provide movements to the upper limbs or ribs. Deep muscles of the chest, including pectoralis minor, serratus anterior, and subclavius (Gray 1918)