Training your pecs is a important part of building and carving your chest. Whether you are a seasoned workout veteran or developing your first training plan, the exercises below will help you meet your fitness goals.
weighted svend press
To perform the Weighted Svend Press, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a weight plate with both hands at chest level. Your palms should be facing each other, gripping the weight plate on its sides.
2. Extend your arms straight out in front of you, pressing the weight plate away from your chest. Ensure your arms are parallel to the floor.
3. As you extend your arms, squeeze your pecs together. This is the key to activating the target muscles.
4. Hold this position for a second, then slowly bring the weight plate back to your chest, maintaining control throughout the movement.
5. Repeat this process for your desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. The Weighted Svend Press primarily targets the pecs, but also works the shoulders and triceps. Adjust the weight as needed to suit your fitness level.
weighted straight bar dip
To perform the weighted straight bar dip, you'll need a dip bar and a weight belt or a weighted vest.
1. Start by securing the weight to your body. If you're using a weight belt, loop it around your waist and attach the weight so it hangs down in front. If you're using a weighted vest, simply put it on and adjust it to fit snugly.
2. Approach the dip bar, and grasp the bars with your hands shoulder-width apart. Your palms should be facing inward.
3. Jump or step up to lift your body off the ground, straightening your arms. This is your starting position.
4. Slowly lower your body by bending your elbows until they form a 90-degree angle. Keep your elbows close to your body and your shoulders down to target your pecs effectively.
5. Once you've reached the bottom of the movement, push yourself back up to the starting position by straightening your arms.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your body upright and your core engaged throughout the exercise to maintain proper form and prevent injury. If you're new to this exercise, start with a lighter weight and gradually increase as your strength improves.
weighted drop push up
To perform the weighted drop push up, you will need a weight vest or a backpack filled with weights.
1. Start by putting on your weight vest or backpack. Make sure it's secure and comfortable.
2. Get into a high plank position. Your hands should be slightly wider than shoulder-width apart, and your feet should be set up in a way that feels right and balanced.
3. Lower your body until your chest nearly touches the floor. Keep your elbows close to your body as you do this.
4. Push your body up back to the starting position while keeping your body straight.
5. Once you've pushed back up, quickly remove the weight vest or backpack and drop down into a regular push up.
6. Push back up into the starting position.
7. Put the weight vest or backpack back on and repeat the process.
Remember to keep your core engaged throughout the exercise and maintain a straight line from your head to your heels. This exercise targets your pecs but also works your shoulders, triceps, and core. Start with a lower weight and gradually increase as you get stronger.
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