Are you currently pursuing your goal of defining your pecs? Well, that’s a great goal. A well-defined chest adds to your overall aesthetics and boosts your physical performance. Chest exercises or chest workouts help develop chest muscles.
Whether you are a seasoned gym lover or a newbie looking to start your fitness journey, chest exercises in your workout are the best way to go. So, how to grow the chest?
Let’s get into it.
Why Should You Do Chest Exercises?
Chest muscles, scientifically known as the pectoralis major and pectoralis minor, are essential for various functional movements and activities in everyday life.
These muscles help in pushing, lifting, and stabilizing the shoulder girdle. You can discuss more information regarding chest exercises with Dr. Aamer Rashid.
Here are some compelling reasons why you should include chest exercises in your workout routine:
Aesthetic Appeal
Well-developed chest muscles can significantly enhance your overall physique.
A strong and sculpted chest contributes to a V-shaped torso, which is highly sought after by many fitness enthusiasts.
Improved Upper Body Strength
Studies show that chest exercises target the muscles in your upper body, helping you build upper body strength.
This strength is crucial for lifting heavy objects, pushing, and maintaining proper posture.
Enhanced Athletic Performance
A toned chest is crucial for athletes in sports like weightlifting, football, and boxing, where upper body strength and power are essential.
Balanced Muscular Development
Working on your chest muscles ensures a well-rounded, balanced physique, preventing muscle imbalances that can lead to injuries.
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10 Best Chest Exercises for Strong Muscles
You must be eager to read about the best chest exercises to improve your physique. We get it.
You know the importance of chest exercises, so now let’s explore these exercises in detail and discuss how you should perform them effectively:
Incline Push Up
It is a helpful chest warm-up before work. A dynamic warm-up before training is beneficial in preventing injuries. Your muscles get primed for work with these lower-resistance movements. Here’s how to do an incline pushup:
- Start in a push-up position with your hands slightly wider than shoulder-width apart on an elevated surface, like a bench or step.
- Lower your body until your chest is close to the surface, maintaining a straight line from head to heels.
- Push your body back up to the starting position.
- Perform three sets of 12-15 repetitions.
Flat Bench Press
You will require a flat bench and barbell or dumbbells for this exercise. Here’s how to perform it:
- Lie on a flat bench with your feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the bar to your chest, keeping your elbows at a 45-degree angle.
- Push the barbell back up until your arms get extended fully.
- Perform four sets of 8-10 repetitions.
Keep in mind to control the weight well and keep your back flat. Moreover, maintain a neutral neck posture to prevent undue strain.
Incline Bench Press
You will require an incline bench and barbells or dumbbells for this exercise. Here are the steps to perform it:
- Lie on an inclined bench with your feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the bar to your chest, keeping your elbows at a 45-degree angle.
- Push the barbell back up until your arms extend fully.
- Perform three sets of 10-12 repetitions.
Like the flat bench, you should maintain a flat back and feet throughout the exercise.
Decline Bench Press
This exercise requires a decline bench and barbells or dumbbells. Here are the steps to perform it:
- Lie on a decline bench with your feet secured.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the bar to your chest, keeping your elbows at a 45-degree angle.
- Push the barbell back up until your arms get extended fully.
- Perform three sets of 10-12 repetitions.
Push-Up
This exercise doesn’t require any equipment. You just have to move your body in the way explained below:
- Begin in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body by bending your elbows, keeping your body in a straight line.
- Push your body back up to the starting position.
- Perform four sets of 12-15 repetitions.
Always remember to maintain your hips in alignment with your ankles and shoulders. You can perform this exercise on your knees if it is too difficult to do it on your feet.
Cable Crossover
You will need a cable machine or resistance equipment for this exercise. Here’s how to do it:
- Stand in the middle of a cable crossover machine, holding a handle in each hand.
- Step forward slightly and bend at your waist.
- Pull the handles across your body, meeting at chest level.
- Return to the starting position.
- Perform three sets of 12-15 repetitions.
Chest Dip
You need to do this exercise at the dip station. Here are the steps to perform it:
- Use parallel bars at a dip station.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push your body back up to the starting position.
- Perform three sets of 10-12 repetitions.
Resistance Band Pullover
All you need is a resistance band for this exercise. Here’s how to perform it:
- Secure a resistance band to a stable anchor point almost 1-2 feet above your head. After that, turn over on your back and face the anchor point.
- Hold the band above your head so that it is slightly taut. Maintain your palms facing apart and your thumbs pointing skyward.
- Drawing the band toward your hips, maintain a taut core and straight elbows. Return with control and slowness to the starting position.
- Return to the starting position.
- Perform three sets of 12-15 reps.
Barbell Bench Press
This bench press is a great way to work on your chest muscles. Here’s how to do it:
- Lie on a flat bench with your feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the bar to your chest, keeping your elbows at a 45-degree angle.
- Push the barbell back up until your arms get extended.
- Perform four sets of 8-10 reps.
Machine Chest Press
This exercise helps build the chest muscles and improves posture and mobility. Here’s how you can do it:
- Sit in a chest press machine with your back flat against the pad.
- Grab the handles with your palms facing forward.
- Push the handles forward until your arms get extended.
- Slowly return to the starting position.
- Perform three sets of 10-12 reps.
For a toned and defined chest, start doing these exercises regularly. Remember to increase the weight and intensity progressively as your strength builds up. Always maintain proper form and technique to avoid any injuries.
Suggested Read: Pelvic Floor Exercises: How to Strengthen Your Muscles?
Bottom Line!
The exercises mentioned in this article give you a starting point to develop your chest muscles. All you need is consistency and dedication to achieve the best results with these chest exercises.
However, if you feel muscle pain during any exercise due to over-exertion, you can consult one of the best general physicians in Lahore to discuss your condition.