Your chest is one of the key focal points for any good physique, and by far one of the most worked on areas for everyone, from gym-rats to first time fitness enthusiasts across the world. Building a solid, broad and muscular chest doesn't have to be complicated either. Stick to these basic moves to grow those pecs and impress.
BARBELL BENCH PRESS
This is one of the definitive moves you can perform if you want to build your chest. Begin by lying on a flat bench. Make sure your grip allows you to create a 90-degree angle between your forearms and your biceps. Lift the bar up from the rack and hold it straight over you. Breathe in, and let the weight come down slowly until it touches your chest. Pause for one second, exhale and return the bar to starting position using your chest muscles. Then, squeeze your chest muscles once your arms are locked, and repeat the move. To really make a difference, increase the weight after each set, but lower the amount of reps performed. Fatiguing the muscle is what you should aim for.
INCLINE DUMBBELL PRESS
Having the bench on incline places emphasis on your upper chest, allowing your muscles to develop and attain a rounded shape. Adjust the bench to be at 45 degrees, and lift the dumbbells up until your arms form a 90-degree angle. Make sure your palms are facing each other as you bring the dumbbells up. Then, rotate your wrists so the palms of your hands are facing away from you. With control, breathe out, and push the dumbbells up, engaging your shoulders as much as possible. Lock your arms, hold for a second, and lower the weights as slowly as possible to the starting position. Repeat for as many reps necessary.
Dumbbell flys are able to engage the entirety of your chest more effectively than just building one aspect. Choose a flat bench for this, and lie with a dumbbell in each hand. If the weights are too heavy, place them on your thighs and use your thighs to lift them up to being shoulder's width apart. Make sure the palms of your hands are facing each other. Raise the dumbbells up, but don't lock your elbows. Begin to lower your arms, creating an arc. Feel a stretch in your chest as you inhale. Don't move your arms, only your shoulder joints. Now, bring your arms back to the centre, and squeeze your chest muscles. Hold for a second before repeating.
Dips really ought to get more attention than it currently has, as it does wonders for building your chest, among other muscles. Locate a set of parallel bars for this move. Assume as wide of a grip as possible. Begin by lifting your body and locking your arms. Then, breathe in while lowering yourself down slowly, making your upper body lean forward slightly. Allow your elbows to flare out until the point where your chest feels tension. Engage your chest, and bring your body back to starting position as you exhale. Once you are back with your arms locked, squeeze your chest and repeat the move. It is all about form and control here.
MACHINE DECLINE PRESS
This exercise smashes your lower chest into shape. Find a decline press machine, and load up a suitable weight for you. Make sure the handles of the machine are at the bottom of your pecs at the start of the move. Keep your chest straight and your head forward. Your shoulder blades should be pushed back. Next, press the handles back, extending your arms all the way. Breathe out and return the back to starting position by bending your elbows in a slow, controlled manner. Don't stop squeezing those pecs.
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- October 31, 2017
- Beatrice E