Barbell Pullovers

Barbell Pullovers

Extend your arms and take an overhand grip on the barbell with your hand shoulder-width apart:

- Inhale, filling your lungs, as you lower the barbell behind your head, bending your arms slightly

- Exhale as your return to the starting position

This exercise develops the pectoralis major, triceps long head, teres major, lars, serratus anterior, rhomboids, and pectoralis minor. It is an excellent movement for stretching the rib cage. To do so, use a light barbell and don't forget to position yourself and breathe correctly.

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Dumbbell Pullovers

Dumbbell Pullovers

Lie on the bench, with your feet on the floor. Hold a dumbbell with both hand, palms against the underside of the upper set of plates, thumbs and forefingers encircling the handle:

- Inhale as you lower the weight behind your head, slightly bending your elbows

- Return to the starting position, exhaling

This exercise develops the entire pectoral muscle and works the triceps long head, teres major, lats, serratus anterior, rhomboids, and pectoralis minor. You can do this movement stretch your rib cage. To do so, use a light dumbbell and make sure you bend your elbows slightly. If possible, use a convex bench or lie across a flat bench with your pelvis lower than your pectoral girdle. It is best to inhale as much as possible when you start the movement and to exhale only as you raise the dumbbell.

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Cable Crossover Flys

Cable Crossover Flys

Stand with your feet slightly spread, your body slightly forward, and your elbows slightly bent. Hold the handles with your arms spread:

- Inhale and press the cable handles forward until your hand touch

- Exhale as you complete the contraction

This is an excellent exercise for the pectorals. You can vary the tilt of your torso and the angle of your arms to stress the entire pectoralis major.

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Pec Deck Flys

Pec Deck Flys

Sit on the machine's seat and press your elbows into the pads, relaxing your forearms and wrists:

- Inhale and force the pads together until they touch in front of your chest

- Exhale as you complete the movement

This exercise works and stretches the pectoralis major. It also develops the caracobachialis and the biceps short head. It is recommended for beginner because it allows them to gain sufficient strength before advancing to more complexe movements.

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Incline Dumbbell Flys

Incline Dumbbell Flys

Lie on an incline bench set at an angle between 45 and 60 degrees. Hold the dumbbells with your arms extended or slightly bent to lessen the stress on the elbow joint:

- Inhale, then lower the dumbbells until your elbows are at shoulder height

- Raise the dumbbells while exhaling

Never perform this movement with heavy weight. This exercise isolates the pectorals. With the pullover, it is one of the basic exercises to stretch your rib cage.

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Incline Dumbbell Press

Incline Dumbbell Press

Lie on an incline bench (set at an angle less than 60 degrees to avoid placing to much emphasis on the deltoids ) with your elbows bent. Hold the dumbbells with an overhand grip:

- Inhale and extend your arms until the weight touch

- Exhale as you complete the movement

This exercise - halfway between incline press and incline dumbbell flys - works the pectorals (particularly the upper part) while stretching them. It also works the anterior deltoids, seratus anterior, and pectoralis minor (both stabilize the scapulae, allowing the arm to work with the torso), and the triceps.

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Dumbbell Flys

Dumbbell Flys

Lie flat on a narrow bench to allow free movement of your shoulders. Hold the dumbbells with your arms extended and your elbows slightly bent to lessen the stress on the joint:

- Inhale, the lower the dumbbells until your elbows are at shoulder height

- Raise the dumbbells back up while exhaling

- Perform a short isometric contraction at the end of the movement to place more focus on the upper pectorals

This exercise should never be performed with heavy weight. It isolates the pectoralis major and is an excellent movement for improving flexibility.

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