This more comprehensive upper-body build is intended for men at all levels who want to increase the width of their upper bodies. Still, it is particularly beneficial for intermediate lifters with bench press expertise who use cable-based machinery and supersets during workouts. Most gym-goers do bench presses as part of their chest workout. Either way, if they’re not big on barbells, they should do push-ups. Those chest workouts are excellent, but a magnificent set of pecs requires a far more comprehensive range of movements. Which is that you’ll discover below Chest workout including a range of chest exercises, all of which are working on various aspects of your chest muscles. Follow it to the letter, and you’ll be pleased to say that you now have a larger, more powerful chest.
Lightweights is a perfect way to start.
The higher the weights, the better, but before performing any dumbbell movements, be sure you are doing them correctly. Get yourself used to the exercise program’s movement patterns using slightly lower weights. The faster you grow, the sooner you should be going up in weight.
Work for other muscle groups as well.
Avoiding overtraining in a particular region of the body helps prevent overtraining in another area of the body. Not only should you include chest workouts on top of this, but you should also include shoulder and back exercises. However, it is acceptable to have a designated “cheat day” and include an additional day in the week that incorporates various workouts for the chest and back. The upper body is like peanut butter and jelly, except more luscious: Chest and back muscles are the jam and peanut butter of the upper body.
Cable Cross-Over chest workout
This chest exercise is popular among guys at the gym, and it may be done in the low to high range or the high to low. The variant that requires a cable pulley machine has two additional steps. Selecting a setting in the range of low to high involves holding the D-handle handles in your hands with your palms facing up. Your feet should be positioned with a space of shoulder-width between them, your back should be in a neutral position, your chest should be up, and your arms should be in a position where they are slightly bent at the sides. Next, hold the handles up and forward with both hands to parallel your forearms to the ground. Return the handles to the beginning position by lowering them over time. Instead of heavier weights and lower repetitions, choose smaller weights and shorter reps.
Incline dumbbell bench press
While the bench press is often used to bulk up the chest, dumbbell presses provide you with a wide range of chest-building options. To provide more mobility while engaging stabilizing muscles, use two different weights. To make it more difficult, Start by holding the weight above your head, then drop the other side just a little bit to maintain your chest under strain. Lie back on a bench positioned at a 45-degree angle, with the weights in the crooks of your arms and your palms facing away from you. First, decrease the weight slowly, return it to the starting position and forcefully compress your chest at the top. Continue in the opposite direction.
If you can lift your body off the ground enough to perform push-ups, then you should be able to attach a suspension trainer to a solid overhead object and extend the straps until you are hanging parallel to the ground. Place your hands beneath your shoulders, keeping your elbows pointed to the ground. It is essential that your whole body is straight and your core muscles are locked in place. Imagine you are giving someone a bear hug with your arms extended out to your sides. Bring your arms together again and feel a stretch in your chest. This is only one flye. Perform three repetitions. In this first posture, your arms are broad, but your elbows are bent, creating the appearance of a push-up and a flye. Resume your push-up position. Let’s do that rep one more time with the bent-arm flye. Perform three repetitions.
To make use of your body’s ability to form curves, bend your knees while keeping your feet flat on the floor. Extend your arms forward with your palms pointing toward your feet and hold dumbbells in each hand. Extend your arms, bending them until your elbows almost touch the ground. Slowly and gently reverse the displacement, and return to the starting position. That’s one repetition. Do 8 to 10 repetitions.
Dumbbell floor press
Lie down on your back with your knees bent and your feet positioned a foot apart from your butt. Extend your arms over your shoulders, palms facing each other, holding dumbbells in each hand. Your start position is over here. Bend arms to the sides and drop them to the floor until the triceps are in contact with the floor. When you stand, your elbows should create a 45-degree angle with your torso. Slowly and gently reverse the movement, and return to the starting position. That’s one repetition Do 8 to 10 repetitions.
Since push-ups are excellent for the chest, and you can perform them almost anyplace. Instead of instructing you on how to perform a push-up, we will refrain from insulting your intellect. To put it simply, your hands should be equal to the breadth of your shoulders, and your legs should be equal to the width of your hips. Also, your elbows should create a whole 90-degree angle while you are doing the actual push-up. Finally, and very importantly, if you’re not making contact with the bottoms of your feet and the palms of your hands, you’re doing it incorrectly.
Lying on your back with your knees bent and your feet flat on the ground is an excellent way to help build the back. Hold dumbbells with palms facing each other and stretch your arms upward. Keep your elbows slightly bent as you lower your arms until they are six inches above the ground. Slowly and gently reverse the movement, and return to the starting position. That’s one repetition Do 8 to 10 repetitions.