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3 Surefire Moves to Bust Out Some Bigger Pecs

Add some size to your chest with these proven cable exercises.

Mehmet Edip

One of the most famous chests in bodybuilding belong to that of the Austrian Oak himself, Arnold Schwarzenegger. In his prime, Arnold's chest was truly the center piece of his physique.

So how can you pump up some Arnold-like pecs of your own? First it's important to understand what muscles are involved when working this part of your body. Your chest muscles are composed of the pectoralis major and minor. The pectoralis major is the bigger chest muscle and travels from the collar bone to the sternum, attaching to the upper arm. The purpose of this muscle is flexion and adduction of the shoulder as well as inward shoulder rotation. The pectoralis minor is a small triangular muscle located under the pectoralis major and also helps with shoulder flexion, adduction and rotation.

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Exercises such as flys and crossovers are ideally suited for shaping and increasing striations, and using cables is one of the best machines to help develop an incredibly cut chest. With that said, here are my top 3 exercises to help sculpt your pectoral muscle.

1. Cable Crossover

To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.

Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.

With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Inhale during this portion of the movement.

Return your arms back to the starting position as you exhale. Make sure to use the same arc of motion used to lower the weights. Hold for a second at the starting position.

Sets: 3

Reps: 12-15

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