Build the chest muscles you’ve always wanted with these tips and exercises
Is your goal to get solid and toned upper body muscles?
Then what you need to do is find the exercises that target that muscle group and include them in your training program.
But you should know that in order to perform these exercises you have to be able to do basic exercises that improve the strength of your cardiovascular system and your overall body and durability.
To help you, we’ve set up a list of the most popular chest exercises.
As we are sure you already know, the most popular chest exercise is the bench press.
To perform it, you should lie on the bench with your feet firmly set on the floor, with a width a little bigger than your shoulder width.
With a grip which is also broader than the shoulder width, slowly raise the barbell up until your arms are fully extended and straight and your elbows are touching.
Another one of the most famous exercises for the chest are pushups.
It’s also one of simplest exercises to perform.
All you need to do is kneel down and hold your upper body straight and set your hands down on the floor, on your both sides.
Then just lower down your body until your chest almost touches the floor, and then slowly go back up.
Dumb bell fly
To build your upper muscles quickly, you should also try the dumb bell fly. T
o perform it, you should lie on the bench, pick up the dumbbells and lift them over your chest with your palms facing each other.
After lifting them, lower them down to your sides and when you reach the lowest point your elbows should be horizontal with the bench.
To finish, go back to the original position and lift the dumbbells over your chest.
Logically, they are called dip exercises because they are performed with a dip bar.
These exercises are performed by holding two bars and lifting your body in a position that can bear your whole body weight. After that, lower down into a position while bending your elbows in a 90-degree angle.
To finish up, push up to go back to the original position.
You should know that you won’t get the perfect chest muscles by just doing exercises.
To achieve that goal, you need to do a combination of these exercises (or other chest exercises) with the proper nutrition.
You need to consume more calories than you usually do and have a nutrition that includes the suitable amount of fats, carbs and proteins.
You should know that proteins are vital for your muscles, and carbs provide your body with energy which you really need if you lift weights.
So include these exercises and also these tips into your training program and your life style to get the chest muscles you’ve always wanted.