Simple Pec Workouts to
Tone and Shape Your Chest

Pec workouts are useful exercises to have up your sleeve if you want to dramatically condition and shape your upper body. 

For men looking for a strong, muscular chest, these exercises will give you the definition and size that you have been looking for.

But women can benefit from these exercises too, believe it or not! It’s important that a woman uses chest exercises as a part of her strength training routine to balance her upper body with her lower body.

At a basic level, chest workouts for women will help a woman to increase her strength and improve her mobility in daily activities. On top of that, strength training and conditioning your body from head to toe will help you to burn more calories while at rest since muscle burns more calories than fat.

There are a number of benefits to using pec workouts on a regular basis, and here are some of the best exercises to get you started:

Bench Press:

1. To perform a bench press in pec workouts, start by lying on your back on a bench with your feet planted firmly on the floor.

2. Grip a barbell at a comfortable weight in both of your hands, and make sure to keep your wrists straight. Engage your abdominals to keep your back straight, and lift your barbell directly over your chest by extending your elbows.

3. Hold the barbell above your chest for several seconds, and then lower the barbell to mid-chest height.

4. Continue to repeat this motion for a total of 8 repetitions in 3 sets for your workout.

Cable Crossover:

Another choice in pec workouts that will give you more control over your movement is the cable crossover using a cable pulley machine at the gym. A cable crossover will isolate the pectoral muscles, and it can be used as an alternative to the dumbbell fly exercise.

1. Perform the exercise by standing between the two cables at the cable machine.

2. Hold the pulley handles in each hand, and raise your arms to shoulder height.

3. Perform a repetition by pulling the cables so that both of your arms meet in front of you.

4. Complete the exercise by performing 8 to 10 repetitions in 3 sets in total.

Chest Dips:

Chest dips are fairly difficult but can provide great results in pec workouts. Chest dips are performed on a chest dip machine at the gym, and they are slightly different than a tricep dip.

1. A chest dip is performed facing the machine and leaning slightly inward so that all of the resistance and focus is placed on the pectoral muscles.

2. Perform this exercise with your elbows kept close to your body in an up-and-down motion for 8 repetitions in 3 sets.

If you want to see the greatest results in your strength training routine, then flexibility is important. Remember to stretch before and after each weight training session. You will be able to workout your muscles much more effectively if you focus on improving your flexibility first of all.

It is recommended to strength train for 20 minutes per session a minimum of two times per week. You can start and end each session with helpful stretching exercises to keep your muscles loose and limber to prevent injury.

If you want to mix up your strength training routine in chest workouts, then you can use resistance bands instead of traditional dumbbells. You can perform many of the same chest exercises with resistance bands, which use your body weight for resistance.

Resistance bands are even more helpful to use at home if you don’t have time to make it to the gym. You can wrap a resistance band around a sturdy object, like a doorknob or bench, to allow you to perform your regular chest exercises without the need for gym equipment.

The best rule of thumb is to mix up your chest exercises as often as possible to keep your muscles challenged. Experts recommend changing up your traditional workout routine every 4 to 6 weeks so that your muscles don’t hit a fitness plateau.

This will ensure that you continue to challenge your muscles to increase your size and muscle mass in your regular workouts!


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