weight lifting routines


The pectoralis muscle team consists of the pectoralis major, including the clavicular and sternal parts, and also the pectoralis minor. The beginning of the pec major is along the lower ribs, the breast bone, and at the clavical. The insertion is at the humerus. The origin of the pec small goes to the 3rd, fourth, and 5th ribs and the insertion is at the upper component of the scapula. The pectoralis carries out shoulder adduction, with the outer pecs adducting the arms low and before the body.

The upper body is not one of those body parts that your ordinary bodybuilding lover has the tendency to overlook. There are misconceptions regarding exactly how ideal to train it. The outer pecs are a vital facet of a strong chest. The key to emphasizing the external pec is the angle of attack. The outer pec brings the arms from up and also back, to onward and also down. The most reliable exercise for striking the external pecs is to do dips with arm joints out.


Dips are a large compound activity as well as should be done early in the workout. Consider them as squats for the upper body.

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  • Decline Bench
  • Cable Flye
  • Decline Press


Dip ( leaning forward, elbow joints out of the sides) : 5 sets, 10-15 reps

Incline Press: 3 sets, 10-15 reps

Cable Flye ( finish with hands listed below chest level) : 3 sets, 15-20 reps