Developing the pectoral muscles is the goal of many people who begin to physical exercises The good news is that chest training can be done both in the gym and at home without weights.

To better understand, the pectoral is a group divided into two main muscles: the pectoralis major and the pectoralis minor.

In this way, all parts of the muscle are activated during chest training. But it is also possible to focus on just one area with specific exercises.

Read also: Triceps: Check out the best exercises to strengthen the muscle

To perform the exercises, do as many repetitions and sets as you can handle, and increase the number as time goes on. So, see below for the best exercises to strengthen and define your pectoral muscles:

Chest workout: Straight press with barbell

• Lie on the bench with your back straight;
• Then hold the bar with your hands shoulder-width apart;
• Keep your elbows apart to the outside and push the bar up, extending your arms.

Chest Training: Traditional bending

• Place both hands on the floor at shoulder width, then stretch your legs until they form a straight line from your shoulders to your feet;
• Bend your arms and lower your chest toward the floor until your elbows form a 90-degree angle, then return to the starting position.

Inverted Crucifix with dumbbells

• Lie on a bench, face down, and hold a dumbbell in each hand;
• With your arms at your sides and at shoulder height, lift the dumbbells at your sides;
• Perform the movement slowly, but putting all your strength into those muscles.

Crossover with a high footprint

• Hold both handles of the cable unit;
• Pull the knobs down until your hands touch in front of your waist, keeping your elbows slightly bent;
• Return to the starting position with your hands at shoulder level.

Crucifix on the fly

• Start the movement sitting on the machine, with your back straight. This way, hold the handles so that your forearms are parallel to the floor;
• Then bring the straps of the equipment toward your chest, bringing your arms together and bringing them toward the center;
• Contract the muscle for a second and then slowly return to the starting position.