Before training: heating
It is advisable that you take into account small recommendations before throwing yourself and putting your chest or pectorals. The first, it is necessary that you know that unlike the popular belief, pectorals are a large muscular group such as the back, so you can train this muscular group several times a week. Do not forget the warming. Although it is a great forgotten in the gym routine it is very necessary to heat before exercising any muscle in order to avoid injuries.- Put back to a column and, extending your arm, take a side and make a small turn to the opposite side. Endure a few seconds and repeat the exercise with the other arm.
- Tasked on the floor, place your hands over your neck and stretch your elbows against the ground. In this way you will notice how the chest is stretched and widen.
- Hold a resistance band with both hands and stretch your arms to the sides. Endure a few seconds before wearing the band.
- TRASS on the ground and make three series of flexions of 8 repetitions each.
- Place yourself on a flat bank without weight. Extend and raise the arms to each side of the body. Repeat exercise 3 times with 15 repetitions.
- Do the same previous exercise but with little weight. It can serve you a light bar or dumbbell. The hands must be separated and you have to repeat the exercise 3 times with 15 repetitions.
- When you notice that the muscle is ready to work, start with some approximation series until you reach your weight.
5 exercises for your pectoral routine
To get the most out of your pectoral training, you need to dominate the technique. Next, we show you 5 exercises that you can include in your routine to strengthen your chest.➡️ Press In flat bank with open grip
With the back resting on a flat bench and the soles of the feet on the floor, take the bar with wide grip at shoulder height. With extended elbows, the bar begins to lower the bar and then return to the initial position. The elbows must be kept unlocked and you must have a slight contraction of buttocks to fix the pelvis.
➡️ OPENING WITH FLAT BANK
We have to be lying on the back on the flat bank, with our feet resting on the ground and arms extended on the central chest area. The elbows remain semi-fluishing and the dumbbells to a somewhat lower separation of the width of the shoulders. The arms begin to descend towards the ground keeping the semi -flexion of the elbows. At this time it should be like an opening, although it is necessary to take care that at all times it is a controlled movement.
➡️ Pullover with bar
We have to be lying on the back on the flat bank and hold the bar with flexed elbows making an angle of 90º and with the bar at the forehead. Gently carry the bar behind the head are to open the angle of 90 degrees too much and keep the elbows oriented forward throughout the movement. You have to control the force in the pectoral and start the return with the bar to the initial position. Do not forget to get the buttocks to fix the position of the pelvis throughout the exercise.
➡️ Pulley crossing
To start the movement we must put ourselves in the middle of a high pulley and take the handles. We tilt the torso a little forward, we slightly flex our knees by positioning one leg in front of the other, and start the movement. With the fists closed and with a small flexion in the elbows, we push the arms from above to carry them in front of the torso crossing one arm over the other, thus performing the crossing of pulleys. Then we will return to the initial position in a controlled manner.
➡️ PEC-DECK or butterfly
Sitting on the machine with the back perfectly supported to avoid injuries in the lower back, gently contract the abdominals for a better support. Then we will begin the exercise, joining the arms without the pads getting to touch, sustain the contraction for approximately 2 or 3 seconds and return to the initial position.
