Top 5 Chest Exercises For Muscle
For most men, powerful pectorals have been a sign of strength since time immemorial. This is exactly why they look forward to achieving a chiseled and well-crafted body throughout their lives. Exercises that accentuate and sculpt your chest- help you look incredibly muscular while you’re at the beach or gym. These high-intensity trainings also make easier for you to perform regular tasks like pushing or lifting things. But how does one choose the right chest exercise that will truly make a difference? Well, that’s what you’ll find out in the following section. Here’s a list of five best chest exercises that’ll sculpt, accentuate and define your chest just the way you always wanted.
This is one of the basic chest building exercises which is also a great option for beginners. To begin with, this exercise, keep your abdominals tightened while your back is flat and your neck is aligned along the line of your spine. Your elbows too should be nearer to the sides. Now while keeping your hands under the shoulders gently lower yourself with proper control. Finally, press up. Perform your push-ups regularly to increase your strength and slowly build your chest muscles.
Dips are probably one of the best chest exercises; which is specifically designed for sculpting and defining your chest. You can begin this exercise by firmly holding the parallel dip bars and then by slowly lifting your body. While you do this, make sure your elbows are upfront and your head is symmetrically positioned along the line of your trunk. Your wrists too should be along the same line as your forearms.
After you figure out the position, slowly bring one leg right across another one for stabilizing the lower portion of your body and for getting some movement around your abs. Now slowly exhale while bending your elbows along the lower part of your body. Make sure it is along the sides. Your legs too should be positioned right below your body to avoid any kind of tilt or swing.
Gradually lower your body till your elbows are positioned at a 90-degree angle and your upper arms are perfectly parallel to the floor. Do this, while keeping your wrists straight.
Now slowly pause and begin straightening your elbows. Push into the bars by using your hands and get back to your initial position. Throughout this process, make sure that your body is vertical and that your wrists are upright.
While performing this exercise always ensure that you try out dips that focus on your pecs. Keep your feet right behind and lean as much as you can. While you do this, let your elbows flare out naturally. Dips are a great exercise for bodybuilding enthusiasts who are looking to add an extra edge to their exercising regime. It is also one of the best alternatives for the decline press. However, if you find it difficult to perform this exercise without any assistance, try to find out whether your gym comes with a machine that is backed by the assisted dips’ feature.
3. Incline Dumbbell Press
A list featuring the five best chest building exercises will always be incomplete without the incline dumbbell press. While dumbbell press is something that almost everyone does, you can always add an edge to your workout by using an adjustable bench instead of a fixed one. This will help you to change the angle of your incline from one set to the following. When you hit the muscles from various angles; muscle building becomes much more effective.
To begin with this exercise, take your dumbbells, one in each hand and then lie on a bench. Make sure your feet, is firm on the floor. Now use your dumbbells while pressing your shoulders, neck, back and head to the bench. Place the dumbbells close to your chest and along your armpits while your palms are positioned in an inward direction. Make sure your wrists are straight during this time.
Now slowly pull your abs while exhaling while also pressing the dumbbells up right before your chest. The arms should be positioned at a shoulder-width distance. Make sure your elbows are perfectly straight and not locked out.
Slowly inhale while lowering the dumbbells in a wide arc until they reach the right level along your chest. Keep them parallel. Now powerfully �fly’ your dumbbells towards the roof in a similar gentle arc.
2. Dumbbell Bench Press
This is one of the best chest building exercises that will not only build your muscle but also help you in gaining the extra stamina. The exercise is practiced and loved by most bodybuilders as it gives the flexibility of trying several hand positions. You can try this while keeping your palms away or facing each other or along any degree that suits your preference. If barbell press tends to be extra tedious for your wrists, dumbbells can be a great option.
To start out with this exercise you will have to lie on some bench while keeping your feet firmly along the floors. Do this while you hold dumbbells in both your hands right at the side of your shoulders. Now powerfully press these dumbbells upward towards your room’s ceiling and stop them only when they are positioned at an away along the line of your middle chest. After this, gently bend your elbows to lower the required weights so that they are even with your torso.
1. Barbell Bench Press
Barbell fits help you generate the maximum power when compared to any other chest exercise. So if you’re serious about sculpting your chest this is one exercise that should definitely be on your list.
To get started, take a proper position on the bench while setting your feet firmly on the floor. Make sure your back is flat during this process. Now slowly grasp the barbells while keeping your palms forward and wrapping your thumbs around the bar. Move it to the initial position with a spotter if and when needed. Keep your bar right above your chin or the upper chest while your elbows and wrists are upright. Slowly inhale and lower the bar till it reaches your chest under the armpits. While you do lower your body, slowly flare out the elbows. After this exhale while pressing the bar up and make sure your wrists are upright and your back is perfectly flat. This is one of the most effective exercises that’ll definitely help you build a strong chest.