Training your pecs is a fundamental part of growing and defining your chest. Whether you are a gym rat or devising your first training plan, the workouts below will help you meet your fitness goals.
roller seated single leg shoulder flexor depresor retractor
1. Start by sitting upright on the roller. Ensure your feet are flat on the floor and your knees are bent at a 90-degree angle.
2. Extend one leg straight out in front of you, keeping the other foot firmly planted on the ground. This is your starting position.
3. Hold your arms out to your sides at shoulder height, palms facing forward. This is the shoulder flexor position.
4. Slowly lower your arms down to your sides, keeping them straight. This is the shoulder depressor position.
5. Next, pull your arms back behind you as far as you can, squeezing your shoulder blades together. This is the shoulder retractor position.
6. Return your arms to the starting position and repeat the sequence.
7. After completing the desired number of repetitions, switch legs and repeat the exercise.
8. Remember to keep your core engaged and your back straight throughout the exercise.
9. This exercise targets the pecs, but also works the shoulders and back. Be sure to use a slow, controlled motion and avoid using momentum to move your arms.
10. For best results, perform 2-3 sets of 10-15 repetitions on each leg.
roller seated shoulder flexor depresor retractor
1. Start by sitting upright on a flat bench with your feet firmly planted on the ground.
2. Hold the roller in both hands, extending your arms straight out in front of you at chest level. This is your starting position.
3. Slowly roll the roller towards your chest, keeping your arms straight and your back flat. As you do this, squeeze your shoulder blades together, focusing on the contraction in your pecs.
4. Once the roller has reached your chest, pause for a moment and then slowly extend your arms back out to the starting position.
5. Ensure that you maintain a slow and controlled movement throughout the exercise. Avoid using your back or neck to pull the roller towards you, the movement should be driven by your pecs and shoulders.
6. Repeat this exercise for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain stability and to ensure the focus remains on your pecs.
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