Pecs, the short name for your pectoral muscles, are a bit of an obsession for many men but they are just as important for women too, helping to stave off the ‘effects of gravity’.
Speed up the process of getting bigger and stronger pecs with five great tips from UsFitties.
Pecs are important for all types of daily tasks and sports.
Think of anything that involves pushing and your chest muscles will become engaged. Whether you are pushing a lawn-mower, a pram or a supermarket trolley, a strong chest will help you perform these tasks. In addition, good chest muscles are essential in sports like swimming, tennis and any sport where you throw a ball.
Women worried about bulk shouldn’t concern themselves too much – less than 10% of women actually gain any significant muscle mass when doing chest exercises.
As with any increase in muscle, you’ll also burn more fat with better pecs. Try these five chest-boosting secrets to get great results, fast:
- Core exercises between sets flick a switch that activates your chest. While you rest in between bench-press sets, perform a plank. Rest for 15 seconds after the set, plank for 15 seconds, then rest for 30 seconds before starting the next set.
- According to a study found in The Journal of Strength and Conditioning Research, your incline bench should be set to an angle of 44 degrees to work the most amount of muscle in your chest. Set your bench for as close to a 45-degree angle as possible to get the best benefits.
- The upper pecs are the hardest to work. To work these muscles, the answer is deceptively simple; use an underhand grip when bench-pressing, and you’ll engage these muscles automatically.
- On rest days, perform a pec stretch to tear the muscle fibres slightly, aiding their growth as they repair and recover. A door-frame or wall corner stretch will give you extra gains between sessions.
- Get your breathing right. Take in a deep breath before lifting, then breath out as you press. This helps you lift more which in turn allows for bigger muscular growth.
Try these five tips when you are next focusing on your pecs, and you’ll gain extra strength.