No matter how anti-exercise you are, you cannot argue against the importance of having a pec. Who will not want to look great in and out of clothes? But how do you build one without doing the right pec exercises? If you are into sport or you are considering a career in bodybuilding, massive pecs must be one of your targets. 

Nowadays, many people are getting into sport and some have started taking body building seriously. No wonder, many people are now embracing these kinds of exercise but unfortunately, so many of them are doing the exercises in a wrong way. The right way is the only way of doing things if you want to meet your expectations. It is as simple as this; if you go about your exercise the wrong way, you will get a not-too-pleasant result and it will just be a waste of time and energy. Most importantly, if you are doing the exercises the wrong way you risk getting injured. It is also possible for your pecs to take a shape you do not want, so watch it. 

The goal is to build, but ensuring that what you have built is symmetrical and balance is also important. There are many pec exercises available that work like magic. I will give you some of them and also give you the necessary tips you need to do the exercises the right way. Sit back and read on as you take the first step toward achieving those pees you have been dreaming of. But before I go into the exercises, let me tell you more about yourself.

The chest is made up of the pectoralis major and the pectoralis minor.

The pectoralis major, otherwise called the pecs is the bigger part and covers the entire chest region; from the clavicle to the sternum and lower ribs. It controls mainly the shoulder joint movements like the medial rotation, horizontal flexion and adduction. 

The minor is the smaller, thinner triangular muscle directly below the major. It extends from the third, fourth to the fifth ribs and it helps in the shoulder blade to stay down, and it is the muscle used when pushing down with the hands. So, the two muscles are used in contact sports like rugby and many others. 

1). Push-ups 
This is one of the first exercises that people turn to when they want to build up their pec and there is no doubt about its effectiveness. It targets the chest muscles, the shoulders and the triceps. You do not need to buy anything to start. No weights are needed! Just get on the floor and you are set. It can also be done while standing against a wall. The exercise involves maximising pec involvement. On the floor, bend your knees or you can be straight-legged. Just ensure to keep your hands about 1 1/2 shoulder-width apart, keep your heels, hips and shoulder at a straight line, bend your arms and lower your chest close to the floor. Just Inhale as you go down and exhale as you come up. 

2). Bench Press
 This is a common exercise among strength trainers. To be on the safe side, you should do this in a power rack or with a competent spotter around you. So, how do you go about this? Just get a barbell that is slightly wider than your shoulder-width grip. Grasp the barbell, lie on bench with your feet firmly on the floor and your back arched, bend your arms and pull the barbell towards your chest. Do this repeatedly. Inhale when you pull and exhale as you raise the bar. 

3). PEC DECK (Without the Machine) 
This exercise also works if you want to tighten the inner portion of the chest. This is the way you can do this. Drop your shoulders and relax them, slightly squeeze the back muscles and tighten the abs to keep the right posture, take your upper arms out to the sides with your palms facing forward and parallel to the floor, bend you elbows at 90 degree and bring them together. Stay like this for a while, squeeze and bring your arms to your sides again. 

Remember, the quality of your result from pec exercises will be determined by your consistency, and also keep this at the back of your mind, exercising the body without keeping to the proper nutrition is just a waste of time! 

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From fitness facilities to homes and from physical therapy centers to TV aerobic programs, exercise balls are seen just about everywhere and with good reason. Not only are they the most affordable workout devices but also they can be used to perform a range of diverse routines including exercise ball ab workouts

Then, there are a myriad of benefits to consider; exercise balls help in maintaining muscle balance, correcting posture, strengthening the core and in supporting the spine. In fact, an exercise balls is often the most potent equipment in the gym when you want to get those rock hard, well defined abs. So, whether you are trying to battle a bulging beer belly or work on weak abdominal muscles, here is how an exercise ball can help. 
How do exercise balls ab workouts help where all else fails? 

Appropriately named the core of your body, the midsection is a dense network of deep and superficial muscles that stabilize and support all your physical movements. Some of these deep muscles are very hard to target and even after judicious crunches and sit-ups you may fail to see conspicuous results. 

This is where exercise ball ab workouts can come to your rescue. When using a fitness ball, you practically work all the muscles in the abdominal area including the deep set muscular tissue even when which are targeted regular crunches and lunges. This means you get twice the bang for your buck when you make exercise balls a part of your workout routine. 

Tips for maximizing the efficacy of your exercise ball ab workouts 
Devote a few minutes to strengthening your pelvic floor muscles when working out with your exercise ball. While just sitting on the device is enough to activate these muscles, for added efficiency, try to clench the muscular tissue the way you would when trying to hold yourself as you desperately look for a bathroom. You should feel the tightness in the pelvic floor region; hold the position for 15 seconds before letting go. Do 1-3 sets of 10-15 reps each 

Like all other workout regimens, it is quintessential to get your form right when performing the exercises. While a little soreness is normal after a grueling workout session, if you are doing things right, you should not feel any pain. 
For greater results from your exercise ball ab workouts, keep the ball farther away from the core of your body. This helps to work the muscles harder as your body tries maintain balance. Exercise ball ab workouts that offer quick and stupendous results! The crunches: There are a plethora of ways in which you can do crunches with a fitness ball. As a beginner, it would be best to start with regular and elevated leg crunches 

For a regular crunch, start by lying on the ball with your lower back placed against its surface. Place your hands behind your head and roll your shoulders up, working your abdominal muscles. Hold position for a few seconds before lowering your body back on the ball. 

The elevated leg crunch is one of the more simple exercise ball ab workouts but it is incredibly powerful. You will have to lie on your back on the floor for this routine. Place the ball against the back of your thighs with your calf muscles on top of it. Now lift your body up; hold position for a few seconds before gently lowering yourself back on the floor. 

Once you have mastered these two movements, it is time to go to the next step. For the reverse crunch, you will have to lie on the floor again but this time your calves and hamstrings will have to be pressed against the fitness ball. Keep your arms spread open and as you squeeze the ball between your legs, lift your knees up towards your chest, holding your position for a few seconds before rolling back. 

To do the side crunch, lie on the ball on your side. Keep your hands folded across your chest and your legs extended out with the feet apart for balance. Raise your upper body up from the ball like you do when trying to get out of bed and back down after holding the position for a short time. 

The Extension: Try the extension by placing the ball under your hips and lower torso while keeping your knees stretched out straight or bent. Hold your hands behind your back and lift your upper body off the ball till your shoulders and your body are in a straight line. Maintaining proper body alignment is crucial in this routine. Hold position before slowly rolling down the ball. 

You can also do sit ups, roll outs, stretches, a host of crunches, squats, lunges and more with the exercise ball. Just about every regular movement you can think of can be made more powerful with the help of an exercise ball. 

However, remember to get your form right as the fitness ball is essentially an unstable surface. So, while you will be targeting more muscles with the very same routines, if you don't do things correctly, you also face the very real risk of injury. 

The biggest advantage of incorporating exercise ball ab workouts in your fitness regimen is that you will never have to worry about hitting a plateau. In fact, the sheer diversity of movement that can be achieved through the use of a stability ball will be enough to challenge yourself and work those muscles harder, week after week.

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