Going by your interests in how you can build my pecs fast, When you want to build your pecs quickly, you usually think of push-ups. However, the pump remains a very limited exercise if you do not ballast enough. Bring dumbbells, a bench, and vary your exercises. You will have our advice on how to gain pectoral mass quickly.

5 Easy Exercises to Strengthen Your Pectorals With Dumbbells

Working out with dumbbells has more benefits than you can imagine. The dumbbells make it possible to intensify the muscular work at the level of the pectorals, but also to reduce the imbalance offorcesbetween the right arm and the left arm. Here are five exercises that will allow you to gain muscle mass quickly. For each of them, you will need aweight benchandtwo dumbbells.

Incline press

The incline press is an exercise known to be the most effective forstrengthening the upper part of your pecs. Just tilt your weight bench and lie on your back. Then raise your dumbbells as vertically as possible to the ground.

Be careful, there is no need to play the cowboy and take too heavy dumbbells, the goal of this exercise and to work with as much amplitude as possible to work the entirety of your pecs.

The benefits of the incline press.

• Maximum efficiency on the upper part of the pectoral
• Minimization of the use of the shoulders
• Great range of motion
• Less strained triceps

Tips for doing the incline press

It is advisable to start with this exercise to have maximum energy, because it is seen as the most tiring exercise to build up your pecs.

Bench

The bench press is without a doubt the most popular exercise for men to build their pecs easily. And for good reason, it allows you to work in depth onall parts of the pectoral.

To perform a bench press, you will need both dumbbells and a weight bench. Lie down on the bench, legs apart on either side of the bench and lift the dumbbells with a spacing equal to that of your shoulders. Your elbows should keep a 90° angle to your bust.

The benefits of the bench press.

• Optimal and complete solicitation of the pectoral
• Great range of motion
• Ability to carry heavy dumbbells
• Do not strain the shoulders.

Tips for performing a bench press

• Spread your legs to give yourself balance.
• Inhale before you begin, exhale as you raise the dumbbells, then inhale as you lower.
• Hold the high position (the dumbbells at the highest point) for one to two seconds to optimize the exercise.

Ecarte lying down

The lying fly is a well-known exercise in weight rooms and sports enthusiasts. To do this, lie on the bench with your legs apart. Armed with your dumbbells, lower your elbows with control, as low as possible, depending on your mobility. Keep your elbows in line with your shoulders and lock them slightly.

This exercise allows you tostrengthen your pecs, but also and above all toopen your rib cage. And yes, sport is not just to look pretty. The bench press can reduce pain in the upper back, but also to stand straighter, and therefore gentlemen, to have more presence.

The advantagesoftherecumbentspread.

• Improve body posture.
• It eliminates upper back pain.
• Open the rib cage.

Little tipsfor performing thelyingspread

Developed declined

The decline press is an exercise that, like the previous ones, requires a weight bench and dumbbells. But this time, the exercise is done upside down in relation to the pelvis.

Be careful; do not exceed 45° of declination to avoid an influx of blood to the brain. The goal of the decline press is tostrengthen the lower part of the chest.

The advantages of thedeclinepress

• Ability to carry heavy loads, since the lower part of the pectoral muscle is the most powerful.
• Great range of motion
• Movements more natural than with the barbell

Tips for doing the decline press

• The spacing of yourarmsshould be close to that of the shoulders.
• Flex your arms to 90 degrees.
• Point your palms forward.
• Keep your shoulders back.

The sweater with a dumbbell

The pullover is a very simple exercise, which is much less known by athletes than the bench press, for example. To perform this exercise, lie down on a bench and bring the knee to the chest to place the dumbbell effortlessly.

The advantages of the sweater

• The sweater muscles both the pectorals and theback.
• Opening of the rib cage

Tips for doing the decline press

• Hold your shoulders well back.
• Put your chest forward.
• Squeeze your shoulder blades.

3 Easy Standing Chest Exercises

Whether you are an already well-muscled athlete or a beginner in bodybuilding, you are looking todiversify the exercisesto make them more enjoyable. You know the importance of the position of the body to build up your pecs, so it is normal to wonder if it is possible to work them while standing up.

To be honest, working standing when working thepectoralsis equivalent to working seated with one difference: the balance is done on your legs and not on a bench. In other words, the exercise is a little more complete.

Concentrated fly, standing dumbbell exercise

The concentrated crush is an exercise that is done in a standing position with the legs bent forward. In the same position as for the row bar. Once in this position, take your dumbbell while bending down and bring it to the opposite shoulder. Hold arm up for 1-2 seconds.

Thebenefitsofconcentratedspread

• The inner deltoid does not work at all and leaves the pectoral to do.
• Pleasant position allowing you to diversify your exercises
• Requires little equipment: a dumbbell only.

Tips forperformingaconcentratedspread

• arm slightly bent but stiff
• The movement must be done by the shoulder and not the elbow.
• Take a light dumbbell; the important thing is the movement more than the resistance given.

Push-ups standing against a wall

Performing standing push-ups is a simple exercise that requires no equipment. If you are pregnant, have back pain or lack muscle development, this exercise is for you.

To make the exercise more difficult, gradually do push-upson lower and lower surfaces (a bar, then a table, then a chair, etc.) to get to doing push-ups on the ground.

The advantages of push-ups against a wall

• Works the pectorals, back and shoulders gently.
• Does not require any hardware.

Little tips for doing push-ups on the walls

• Stand an arm’s length from the wall.
• Keep your feet aligned with your shoulders.
• Place your hands at shoulder height.

Pulley face-to-face

The fly to the pulley vis-à-vis and an exercise allowing you to stand up to strengthen your pecs. To do this, you must stand in the center of the pulley, with your arms outstretched. Your hands should be in a neutral grip in each grip. Bust slightly forward, return in a controlled manner to the initial position.

The advantages of the vis à vis pulley fly

• Hybrid exercise allowing you to reproduce almost all exercises to build your pectoral muscles (bars, dumbbells, inclines, declines, etc.) just by changing the height of the pulleys.
• Your body is sheathed, the exercise is complete.

Little tips for makinggapswith the pulley vis-à-vis

• The arms should be in line with the shoulders.
• Keep your back straight.

In summary: exercises to build your pecs quickly

Each exercise has a particular purpose, here is what to remember:

• Decline press: this works the lower part of the pectoral.
• Bench press: works the entire pectoral muscles.
• Incline press: works the upper part of the pectoral.
• Ecarté lyingdown develops his rib cage, which allows him to expand and stand more upright.
• The pullover,which solicits pectorals, latissimus dorsi, teres major, and triceps, is not suitable for all morphologies to strengthen the pectorals.
• The concentrated spreadallows you to work standing up effectively.
• -Push-ups standing against a wall: ideal for beginners.
• Pulley Fly: a complete exercise that replaces all the others.

Be careful; each exercise must be done correctly to avoid the risk of injury. Warm up before exercise and stretch afterwards. We never repeat the ground rules enough. Do not use dumbbells that are too heavy and respect your abilities. This is how you will build your pecs quickly.