Your chest is a complicated set of muscles. While it's largely comprised of one muscle, the pectoralis major, there is also the pectoralis minor to pay attention to as well. There are various exercises necessary to train your chest from top to bottom, and the middle. Training your chest with these specific moves will ensure that you get perfectly sculpted pecs, defined at the top, bottom and the middle, which is truly the goal.
Here are five chest building moves you need to do.
Photo credit: T Nation
This classic chest building move is truly an all-rounder, but does best to add muscle to your chest muscles. Lie on a bench, and with a medium wide grip, begin to lift the bar straight over yourself. Lock your arms. Now, breathe in and lower the bar until it touches your middle chest. Make sure you do this slowly. Breathe out and push the bar back up to starting position, making sure to squeeze your chest as you do. Throughout the bench press, be sure not to splay your elbows out. Keep them at a 90-degree angle by your side. If you're lifting heavy here, ensure you have a spotter.
MACHINE CHEST FLYES
Photo credit: Best Machine 2017
Machine chest flyes are fantastic for building the inner side of your chest, helping you define both your pecs. Head to a chest flye machine, and sit with your back flat. Hold the handles, with your upper arms parallel to the ground. Breathe out and begin pushing the handles together slowly. Inhale, and slowly release your hold until you return to starting position. Your chest should feel fully stretched after each rep.
DECLINE BARBELL PRESS
Photo credit: Weight Training Exercises 4 You
Here's one of the best moves to beef up your lower chest. Adjust the bench to a decline position, and secure your legs at the end of it. Using a medium grip, lift the bar from the rack, holding it above you with your arms locked in place. Your arms should be perpendicular to the ground. Breathe in, and let the bar come down steadily until it reaches your lower chest. Pause, and return the bar to starting position, exhaling as you squeeze your chest muscles. Repeat the move for as many reps necessary. This exercise may place stress on your rotator cuff, so be sure to have someone to spot for you, or avoid it if you have pressing soldier issues.
Photo credits: Tribe Sports
Dips are another fantastic move to build your lower chest, but also your triceps and shoulders at the same time. It's especially fantastic for rounding your pecs out. Head over to the parallel bars, and with your back facing away from the bar's support, hold on to it and lift yourself up. Keep your ankles crossed, and begin to lower yourself. Your elbows should keep your arms bending at 90 degrees. Repeat for as many reps necessary.
Photo credit: Brian Schmitt
Don't let your pectoralis minor be ignored anymore. Standing flyes are exactly the move to do that. This move requires dumbbells. Stand with your feet shoulder-width apart, with your arms out from your sides. Your palms should be facing forward. Begin to raise your arms until parallel to the ground. Then bring your arms down so that they are at the middle line of your body, before returning to the starting position. Repeat for as many reps needed.
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