Top Best Exercises For Building Bigger Chest Muscles workout is all about working out the pectoral muscles, better known as the “pecs.” While the pecs are the largest muscles in the chest, there are actually Nine muscles of the chest and upper back are used to move the humerus (upper arm bone).
The article all about those top exercises that has great impact or effect in those muscles aforementioned above which if well utilized with the right procedures will give you that massive chest you always admire which will help to build your strength and size while helping support your overall daily movement and heavy demanding task in your daily activities whether in your work place or at your home.
BARBELL BENCH PRESS FOR CHEST WORKOUT
You can generate the most power with barbell lift, the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. Barbell exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength and add some muscles to that chest of yours.
Targets: Chest, triceps, lats, glutes, core, and a good legs drive
The Equipment Needed: barbell and barbell bench
- Firstly position yourself on the bench with your feet firmly on the ground and your back flat (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench).
- Then grasp the barbell with palms forward and thumbs wrapped around the bar and move the bar into starting position,( help from a spotter if needed).
- Position the bar over your chin or upper chest, keeping your elbows and wrists straight.
- Breath in and lower the bar slowly until it touches your chest below your armpits. As you lower, flare your elbows out slightly
- Then breath out and press the bar up, keeping your wrists straight and your back flat.
This push-up exercise will help in building up that chest muscle I so much desired, i didn’t see any reasons i wouldn’t embrace it with both hands, wouldn’t you? The truth is that The ordinary push-up provides 61 percent chest muscle activation. That’s significantly less than the bench press, but push-ups offer convenience and triple the muscle-building benefits.
Targets: Chest, arms and shoulders
The Equipment Needed: just your mirror probably to see your progress.
- Tighten your abdominal, keep your back flat, your neck in alignment with your spine, and keep your elbows close to your sides.
- With your hands directly under your shoulders, lower yourself slowly and with control.
- Lastly, press up repeating the motion of the above.
FLAT DUMBBELL PRESS
Dumbbell press exercise is for chest,triceps and shoulder strengthening. It allows you to hoist a fairly heavy weight, and they make for a good alternative if you’ve been stuck on the barbell bench for ages. dumbbells, also works on each side of your body independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press.
Targets: chest, triceps and deltoids
The Equipments Needed: Flat Bench, dumbbell flye
- Begin by lying down on a flat bench with a dumbbell in each hand. “If the weights are challenging, rest them on your thighs and use your legs to ‘kick up’ and help lift the dumbbells as you come into a lying position
- Then your hands should be shoulder-width apart holding the dumbbells on either side of the chest. Your arms should create 90° angles with your palms facing forward (away from you)
- Press the weights up as you squeeze your chest muscles to create tension,”
- Also once your arms are straight, lower down and repeat.
Actually when looking for a full, round chest, it’s important to hit some isolation work that really targets just the pecs.And the bilateral aspect of the cable crossover allows you to strengthen your weaker side, whereas compound movements won’t always work on muscle imbalances,” “For maximum effect, it is very important to place muscles under as much stress as possible.
Target: pecs muscles
The Equipments Needed: BODY-SOLID CABLE CROSS TRAINING CENTER
- Position the cables high so they’re level with your shoulders.
- Grab both cables and lunge forward into a split stance for maximum stability
- Press the cables in front of you, then slowly let the cables pull your arms back so they’re stretched apart (as if you were doing a flye)
- “Once you hit the full stretched position, exhale and bring the cables into the middle of your torso.
- Instead of stopping when your hands touch, keep going until the cables cross over,”
- Stop once you’ve created a gap (roughly the size of two knuckles) between your hands.” Alternate which hand is on top each rep.
SEATED MACHINE CHEST PRESS
Actually the EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations because of a decreased need for humeral stabilization. This allows you to really target your pecs and of course, gives you the control you needed.
Target: Chest muscles
The Equipment Needed: Machine Chest Press
- Firstly take a sitting position on the machine with your feet placed fifty cm-to seventy cm apart.
- Also make sure that your back rest straight on the back of the chair so as to maintain an erect spine posture.
- Then with both hands, grab firmly the grears of the machine and pull gently towards you then release back.
- continue drawing and releasing the gear of the machine increasing your tempo gradually.
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