A well-crafted and broad framed chest is adored by one and all. Most men desire a V-shaped torso, which is muscular and wide. People sweat a lot at the gym to get that perfect chest shape. Although they sweat a lot at the gym, they are unaware that simple exercise like bench press alone is incapable of producing the desired result.
Many chest exercises are meant to build a truly spectacular chest that everyone would adore. A truly well-built chest is not only meant for its aesthetic appeal but is strong enough to push heavy objects like mahogany furniture or medium-sized cars. The chest exercises not only build a well-built chest but also help in building your shoulder and tricep muscles.
Major chest muscles
Before venturing into the discussion about the chest exercises, let us get to know about the major chest muscles in the human body-
- Pectoralis Major – This is the most prominent chest muscle in the human body, that makes up the largest share of muscles on the chest. It is fan-shaped and large and composed of a sternocostal head and clavicular head.
- Pectoralis Minor- This group of muscles lies just beneath the pectoralis major. Its main function is to help to pull the shoulder forward and down.
- Serratus Anterior- This group of muscles is found at the side of the chest wall. It provides the necessary strength and support while you are uplifting heavy weight overhead.
Warm-Up routine for chest muscles
It is extremely important to follow a warm-up routine before starting the main exercises for your chest. This warm-up routine helps the body to be prepared to take the stress of the workout routine. It prevents any unwanted injuries during the workout. This warm-up also ensures that there is less soreness in your muscles the following day.
You are advised to follow full-body cardio before beginning your chest exercises. This cardio workout must last for five to seven minutes. After the cardio routine, you must practice a few freehand exercises. Then finally you should concentrate on specific warm-up routine meant to ensure better blood flow in your chest muscles.
Warming up your muscles is essential as it ensures better circulation of blood throughout the body, and specifically the chest muscles. It prevents any unwanted injuries during the main workout and you should never skip it.
10 Chest exercises for a well-built chest
A well-crafted chest is not built in a few days. It takes time, patience, and a lot of determination to get the desired result. Before starting your exercises, it may be cautioned that don’t overdo the exercises to get the desired result in a shorter time. People often harm themselves, by overdoing the exercises.
- Dumbbell Squeeze Press
- Lie on a flat bench and hold light-weight dumbbells on each hand.
- The dumbbell is to be held in a neutral grip, with your arms straight and just above you.
- Your elbows are to be bend and the dumbbell to be lowered just above your chest.
- Pause for a few seconds and then push the dumbbell up directly above your chest by straightening your elbow.
- You can do this exercise in three to four sets, where each set would consist of eight to ten repetitions.
- Incline Barbell Bench Press
- This particular workout regime helps to build your upper chest muscles
- Lie on a flat bench that is inclined at an angle of about 30 degrees.
- Hold the barbell slightly wider than your shoulder width.
- Slowly bring down the barbell near your chest by bending the elbows.
- Pause for a few seconds, and then straighten your elbows to push the barbell up.
- You can do this workout in three to four sets.
- Each set should consist of eight to ten repetitions.
- Incline Dumbbell Alternating Bench Press
- Lie on a flat bench that is inclined at a forty-five-degree angle.
- Lift the dumbbells and hold them directly above your chest.
- The palms should be faced away from you.
- Slowly lower one dumbbell by bending the elbow and drive it back up.
- You should squeeze your chest in this process.
- Repeat the same maneuver with the other side.
- You can do this exercise in three to four sets.
- Each set should consist of eight to ten repetitions for both hands.
- Chest dips
- This exercise helps build the entire upper portion of the body including the chest, shoulder, and triceps.
- You need a dip station to do this workout.
- Get on a dip station with your palms facing inward and your arms should be straight.
- Slowly lower your body in such a way that your elbows are at a right angle against your body.
- Drive yourself back to the initial position.
- Repeat the exercise in three to four rounds.
- Close Grip Barbell Bench Press
- This exercise shifts the strain from your shoulder and instead emphasizes your chest and triceps.
- Lie on a flat horizontal bench, holding the barbell in a close grip.
- From the initial position, slowly lower the barbell until it touches your chest.
- Push back the barbell to its starting position.
- Repeat it for three to four rounds.
- Each round should consist of eight to ten repetitions.
- Straighten your elbow and push the weight plate away from the chest.
- Slowly move back to the starting position.
- Repeat the work-out in three to four sets, with ten times repetitions.
- This is a chest work-out which you can do just about anywhere
- Your hands should be positioned slightly broader than your shoulder width.
- Bend your elbow to move up and down.
- Repeat for ten to fifteen times.
- Cable Fly
- You need a cable fly for constant tension throughout the movement.
- Stretch the cable with both of your hands, feeling the tension with a slight bend at the elbow.
- Return to the start position.
- You can do this in three to four sets.
- Plate Press-Out
- Take hold of the weight plate and bring it down near your chest.
- You should posit your hands in a position that is slightly wider than shoulder-width.
- Move up and down, bending your elbow, and keeping your legs straight.
- You can do this ten to fifteen times.
- Low Pulley Cable Crossover
- You should set the handles of the pulley in the bottom position and then grab it with both palms.
- Bring both handles up to your eye position and then lower it again.
- Repeat the exercise eight to ten times.
- Machine Pec Fly
- You should sit on the machine and grab the handles with both of your arms.
- Then push the handles to bring it closer.
- Pause for a few seconds and return to the starting position.
- Repeat for eight to ten times.