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The Best Gym Equipment to Work the Pectoral Muscles

The pectoral muscles, more commonly referred to as the pecs, are muscles located in the chest. Because of their significant size, they are considered to be a major muscle group. In order to work out the pecs, you have to perform exercises that make the large humerus bone, which is located in your upper arms, move toward the center of your body. Doing the best exercises on the best types of gym equipment will help you work your pectoral muscles more effectively, as these will cause the highest level of muscle fiber recruitment.

Barbell Bench Press

  1. Lie flat on a bench with your feet flat against the ground and shoulder-width apart. Position your hands shoulder-width apart with your palms facing your lower body on a barbell racked directly above your eyes.

  2. Push the barbell off the rack and position it directly above your chest. This is the starting position.

  3. Inhale through your nose, and slowly lower the weight until it gently touches your chest.

  4. Exhale through your mouth and raise the weight back to the starting position with your arms extended. Repeat with perfect form for the desired number of repetitions. If you are a beginner, perform 10 to 12 reps.

Incline Dumbbell Bench Press

  1. Lie on an incline bench with your feet flat against the ground, shoulder-width apart.

  2. Carefully raise two dumbbells directly above your chest with your arms extended and your palms facing your lower body. This will be your starting position.

  3. Inhale through your nose, and slowly lower the weight until it's directly above your chest.

  4. Exhale through your mouth and raise the weight back to the starting position with your arms extended. Repeat with perfect form for the desired number of repetitions. If you are a beginner, perform 10 to 12 reps.

Cable Flyes

  1. Position the arms of the cable machine at shoulder height.

  2. Hold one handle in each hand with your palms facing your body and your back turned to the machine. Position one foot about 1 foot in front of the other. Keep your feet shoulder-width apart. This is your starting position.

  3. Exhale through your mouth, and slowly bring both handles together in front of your chest, making a "C" shape. Keep your elbows slightly bent.

  4. Inhale through your nose, and slowly return the handles back to the starting position. Repeat with perfect form for the desired number of repetitions. If you are a beginner, perform 10 to 12 reps.

    Tip

    Warm up with five to 10 minutes of light jogging before weight training. Use a weight that allows you to complete each rep with near perfect form

    Warning

    Consult with your doctor before weight training. Train with a spotter when performing the bench press. Breathe properly when weight training. Drink plenty of water before, throughout and after your workout.

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Things Needed

  • Barbell
  • Dumbbells
  • Flat bench
  • Incline bench
  • Cable machine
  • Water

About the Author

James Neel is a writer, entrepreneur, fitness enthusiast and certified personal trainer. He has worked in the fitness industry for many years and has a passion for sharing his knowledge with others. His college education consists of degrees in business and kinesiology.

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