Exercise your chest means exercising your pectoral muscles. Pectoral muscles or Pecs are the largest muscles responsible for chest shape in men. Pecs are supported by other smaller muscles in the chest. To develop them, you have to do a chest workout that will grow and train your chest muscles. Although there are a lot of exercises you can do on a chest day but here’s the list of best chest exercises that will help you to build muscles faster. You can also swap one or two of these exercises with your current chest routine to see the results. By following these exercises and having muscle gaining supplements you can achieve your desired chest in no time. Without further delay, here’s the list:
It is a popular exercise among bodybuilders for building muscle mass and strength. The reason to put it over the dumbbell bench press is that It is easier to balance the barbell than pressing the dumbbells. The Muscles that worked in the barbell bench press are the triceps, shoulders, and pecs(pectoral muscles). These are the main muscles that help you to press the bar in a vertical motion. Here’s how to perform this safely and efficiently.
Chest dips are usually performed on parallel bars. Chest Dips targets Pecs, triceps, and shoulder muscles. Dips help in developing your torso strength. Though it can be challenging for beginners, but is very effective in building muscles. Including Dips in your Chest Workout will help you a lot in building a strong chest. To do it effectively and safely follow these steps:
It is used to increase chest size and strength. This exercise works out your upper chest and shoulder muscles and is also beneficial in correcting the strength imbalance between both sides of the body. Look at the following steps to perform it correctly.
Pec deck is an effective exercise to strengthen chest muscles. It focuses on pectoralis major and pectoralis minor muscles that normally used by the body to swing and throw something. This exercise also strengthens shoulder blades. Here’s how you should do it:
This is the variation of cable chest flye. Incline cable flye target the upper pectoralis muscles. This exercise provides constant tension in the chest muscles. Check out the following steps to do it in the right manner.
Tip: Avoid Handles hitting each other at peak contraction to keep constant tension on targeted muscles.
The difference between a normal bench press and a close grip bench press is that in this we place our elbows and hands more closer. This usually targets our chest and triceps. The right way to perform the close grip bench press is :
Pushups are the most common exercise done by men. Pushups strengthen your chest, arms, and shoulders. You all know that there is no need for any equipment to perform a pushup and you can do it anywhere. Pushups activate 61 percent of your chest muscles. Although it is a very common exercise, most people do it wrong. So, to bring out the full results of pushups keep the following steps in mind before performing a pushup.
Specific weights with different angles are the key to a well-rounded chest. An inclined dumbbell fly develops your upper chest that can’t be achieved by a flat bench fly. Incline dumbbell fly is the step further to work out for the upper muscles of the chest. Combining this exercise with other exercises will help you to get the most out of your chest workout.
An intense chest workout is incomplete without Cable Cross over. It is performed on a cable pulley machine. It is a great and intense exercise as it stretches the chest muscles from the start.
With a flat bench dumbbell press, you can work more on the pec muscles as this exercise allows a long range of motion than a barbell press. The pecs and triceps are the primary muscles targeted in this exercise. Other than pecs and triceps, this exercise helps in developing strength and muscles in the entire torso.
By following the above-mentioned exercises, you’re surely going to make a huge, pecs popped chest. But you’re forgetting an important thing. Guess What? Nutrition. A Chest workout would never be complete without proper nutrition. Chest muscles aren’t supposed to grow without the raw material required to build muscles. To do that, you’ll need supplements to increase your muscle mass, strength, muscle tone, and fast recovery. The best way to fulfill all these requirements is to consume Deto Restore Kit and Lean Muscle Gainer (LMG Pro) kit. With Deto Restore Kit you can achieve great strength and muscle tone with a high recovery rate while Lean Muscle Gainer (LMG) strengthens cardiac muscles, prevents muscle cramps, and helps in developing muscle mass. Adding them to your diet will truly maximize your growth potential.
Ans.1 1 It depends on what level you’re on. If you’re a beginner then A total of 60 Push Ups in 3 sets is good also. But if you’re spending hours in a gym for a long time or if you’re a professional bodybuilder then maybe 100 pushups will not be enough for you to develop chest muscles. In that case, you’ve to increase the number of reps. However, 100 pushups a day are good for maintaining tightness and strength of chest muscles even for professionals.
Ans.2 When you lift heavy weights, your muscle fibers break and need time to repair themselves. So, Resting for two days between the chest training is good for you to perform the exercise again.
Ans.3 A series of 1-4 different chest exercises in a single training session is good. Variations in exercise help in developing all chest muscles. But it has noticed that more than 4 exercises may diminish results. If you’re a beginner, you can start with light weights but do at least 3-4 exercises on the chest day.
Ans.4 Pectoral muscles or pecs connect our chest with the bones of our upper arm and shoulder. Pecs are located on the anterior chest wall. The pectoral region contains four muscles the pectoralis major( a thick fan-shaped muscle responsible for building the bulk of chest muscle), pectoralis minor( located beneath pectoralis major), serratus anterior, and subclavius.
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