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Pectorals (Pecs)

Pectoral muscles "pecs" are the muscles that connect the front of the human chest with the bones of the upper arm and shoulder. This region contains four muscles that provide movements to the upper limbs or ribs.

Bench Press

Barbell

Strength Standards (1RM)

  • Beginner - 46 kg

  • Novice - 68 kg

  • Intermediate - 97 kg

  • Advanced - 131 kg

  • Elite - 167 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Lie on your back on the bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.

  2. Move the weight over chest level.

  3. Bending your elbows down at a 45-degree angle, slowly lower the weight to your chest. Keep the bar approximately in line with your nipples.

  4. Pause for a moment, then press the weight back to the start position.

  5. Complete 3 sets of 8–12 repetitions.

 

Remember to keep your back flat and maintain good control of the weight. Also keep your neck neutral to avoid excessive strain. It’s recommended to enlist the help of a spotter to ensure safety in this exercise.

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You can also set the bench to a slight Incline to target your upper chest (This bigger the incline the more of your shoulders will be targeted.)

Bench Press

Dumbbell

Strength Standards (1RM)

  • Beginner - 15 kg

  • Novice - 25 kg

  • Intermediate - 39 kg

  • Advanced - 56 kg

  • Elite - 75 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other.

  2. Move the weight over chest level.

  3. Bending your elbows down at a 45-degree angle, slowly lower the weight to your chest. Keep the bar approximately in line with your nipples.

  4. Pause for a moment, then press the weight back to the start position.

  5. Complete 3 sets of 8–12 repetitions.

 

Remember to keep your back flat and maintain good control of the weight. Also keep your neck neutral to avoid excessive strain. It’s recommended to enlist the help of a spotter to ensure safety in this exercise.

​

You can also set the bench to a slight Incline to target your upper chest (This bigger the incline the more of your shoulders will be targeted.)

Chest Fly

Cable

Strength Standards (1RM)

  • Beginner - 6 kg

  • Novice - 19 kg

  • Intermediate - 40 kg

  • Advanced - 70 kg

  • Elite - 107 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Grab the handles.

  2. Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. Stand with one foot in front of the other.

  3. Bend your elbows slightly, making sure not to let them travel behind your shoulders. This is your starting position.

  4. Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set.

Chest Fly

Dumbbell

Strength Standards (1RM)

  • Beginner - 15 kg

  • Novice - 25 kg

  • Intermediate - 39 kg

  • Advanced - 56 kg

  • Elite - 75 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Lie with your head and shoulders supported by the bench and your feet flat on the floor.

  2. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable.

  3. Use your pectoral muscles to reverse the movement back to the start. Keep a slight bend in your elbows throughout and don’t arch your back.

Seated Chest Press

Machine

Strength Standards (1RM)

  • Beginner - 33 kg

  • Novice - 58 kg

  • Intermediate - 91 kg

  • Advanced - 131 kg

  • Elite - 176 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. After setting the machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart. If the seat is adjustable, ensure that its position allows your arms to be horizontal when fully extended.

  2. Grasp the handles with a full grip, your thumb circled around the handle. Maintain a neutral wrist position with your wrists in line with your forearms.

  3. Exhale and push outward until your arms are fully extended (don't lock the elbows). Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.

  4. Pause briefly at full extension.

  5. Bend your elbows and return to the starting position, breathing in during this recovery.

Pec Deck

Machine

  1. Select the weight for the machine.

  2. Sit on the platform. Press your back firmly against the back of the platform with your feet flat on the floor.

  3. Grab one handle of the machine with each hand. Depending on the model, the pec deck may have a resting pad. If so, place your forearms on each pad. Bend your arms at a 90° angle and keep your elbows at chest level.

  4. Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles. Bring the handles or arm pads in front of your chest, hold the position for a couple of seconds, and then slowly release back to starting position.

  5. Repeat the desired number of reps.

Press-Up

Body Weight

Strength Standards

  • Beginner - <1

  • Novice - 16

  • Intermediate - 40

  • Advanced - 68

  • Elite - 100

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Begin on your hands and knees, and step back into a high plank position. Your hands should be just wider than your shoulders, and your legs should be straight with your quads. Your hamstrings should be engaged and your spine neutral.

  2. Keeping your core tight, bend your elbows at a 45-degree angle to lower your chest toward the floor, maintaining a straight line from head to heel.

  3. Aim to go as low as you can without losing the support of your core or the alignment of your spine and pelvis.

  4. Press your chest away from the ground until your elbows are straight.

  5. Repeat, completing 8–12 repetitions. Do 3 sets.

 

Remember to keep your keep your hips in line with your shoulders and ankles. If this is too challenging to perform on your feet, you may do this exercise on your knees.

If you wish to increase the challenge, you can do a decline pushup by placing your toes on an elevated surface such as a bench or table.

Chest Dip

Body Weight

Strength Standards

  • Beginner - <1

  • Novice - 8

  • Intermediate - 19

  • Advanced - 33

  • Elite - 48

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Stand facing the two parallel bars and grasp them, palms facing in.

  2. Straighten your elbows and press into your hands, lifting your body up so that it is in line with your hands.

  3. Then, bend your elbows and lower the chest toward your hands.

  4. Pause, then press back to the start position. Repeat.

  5. Do 3 sets of 8–12 repetitions.

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Exercise Database

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