Large breasts can be admired and noticed all year round – under a T-shirt or a parka, you can see it. If you’ve spent years building your pecs to the level of Terry Crews, chances are you have the appropriate stress tolerance. Haven’t arrived yet? This is great.
Whether you’re taking your first steps in the gym or are a fitness veteran, chances are you, like most people, celebrate International Breast Day every Monday. No matter what day you train chest muscles, you will need the right exercises to complete your training plan.
We’ve compiled a list of the 17 best chest exercises (yes, they’re still useful if you’re already big) and a section on how to train your chest. Take our advice and lift some weight.
The bench press is a classic exercise. Weightlifters use it to see who has the most bench strength, fitness enthusiasts use it to strengthen their chest muscles, and athletes use the bench press for explosive power.
The bench press should be a major part of your workout to increase chest size and strength because you can use relatively heavy weights in the bench press compared to most other chest exercises. In addition, the bench press is essential for powerlifters because it is one of the three lifts judged in weightlifting competitions.
The incline bench press is a bit like an overhead/bench press hybrid, so incline bench presses (or a pair of kettlebells or dumbbells) engage more muscle fibers in the upper chest and put more stress on the shoulders. . For this reason, Hercules prefers to use this change in pressure, as it has more of an effect on log presses and roll cleaning presses.
The incline bench press will benefit you more by providing more shoulder and upper chest movement than the standard bench press. In addition, the increased emphasis on the front delts should be transferred to the overhead press.
Trainer’s Tip: Before opening the barbell rack, adjust the seat so that the barbell is slightly behind your gaze.
The third basic version of the bench press is focused on the lower chest fibers. This bench variation tends to put less strain on the shoulders than the standard bench press due to the modified shoulder angle.
You can also target the chest from different angles, which is important when you want to develop all of your musculature. In any case, the decline in the bench press gets points only for novelty.
The arm raise, which can be done with dumbbells or on a cable machine, is a popular bodybuilding exercise that stretches the muscle fibers and builds muscle strength. The pump will help deliver nutrient-rich blood to targeted areas to speed up muscle recovery.
Using dumbbells also helps improve coordination, as you have to stabilize each weight separately. Cables, on the other hand, provide constant mechanical tension. However, spreading the arms is useful for training the chest without resorting to extra weights.
The dumbbell bench press doesn’t allow you to use the same amount of weight as the bench press, but there’s a lot to like about this exercise. First, you control two dumbbells, which act on the chest (and the smaller stabilizer muscles around the shoulder joint) differently from the bench press.
If your side is weaker, the one-way nature of the movement will allow one side to overtake the other. If you suffer from shoulder or elbow pain, using dumbbells allows you to control your grip strength and arm angle, finding more comfortable benching positions for you.
As a child, you probably did push-ups in gym class, although not to strengthen your chest muscles. However, this does not mean that you should leave them on the gym floor.
Even for intermediate or advanced athletes, push-ups are seriously underrated. Because you’re only training with your own weight, your joints don’t get as much stress as they do with weights. You will also be able to do a lot of push-ups in a short period of time, so you will accumulate more muscle stimulation.
Sets and reps: Do up to 20 continuous push-ups in one set, then start with a light weight on your back for several sets of 6-10 push-ups.
Dips are another gem of a bodyweight workout. Unlike push-ups, which require you to be on all fours, during push-ups you are suspended so your entire body weight is working.
You will also be seriously training your triceps, which are involved in almost all presses, so working them along with the chest will help develop synergistic muscle coordination.
Sets and Reps: Once you can do 20 clean barbell reps, you can start doing additional sets with lighter weights between your ankles.
The dumbest moves on this list may be the most painful (and actually effective). To keep the two plates from falling on your toes, you need to keep squeezing the kettlebells together. This alone activates the pectoral muscles.
Then you will extend your arms and squeeze your chest harder. Svend presses have less impact and are therefore easier to handle than heavier presses. Plus, it requires very little equipment (so you don’t have to wait for a bench in a busy gym to open).
The Iron Cross is a classic element of gymnastics, but it is also great for physical development when performed on a rope tree. This exercise stretches the pectoral muscles from the very beginning and helps you perform a wide range of motion to improve the potential of the pectoral muscles.
The constant tension from the rope machine also means your muscles are under tension longer, which improves chest wall hypertrophy. The Iron Cross also trains the hard-to-reach lower chest for fuller and more complex muscle growth.
Trainer’s Tip: Consider actively squeezing your shoulders to your torso at the end of each rep.
Resistance bands are also a great tool for breast sculpting. Throwing a heavy belt on the squat rack, you can perform various exercises, including chaotic push-ups. Unstable expanders use all the stabilizing muscles during push-ups.
The group gives you instant feedback if there are any shortcomings in your performance. Also, increasing the amount of time you spend under stress can do wonders for firming your breasts. Band training also activates the smaller stabilizer muscles (shoulders, core, and hips), improving proprioception.
Trainer’s Tip: As you lower to activate your rear delts, stretch the band out to the sides.
When you get into a higher pushup range, you are training muscular endurance, not just building muscle. One of the most difficult push-up variations is plyometric push-ups.
You will train primarily strength, not general endurance. Doing plyometric pushups activates your fast twitch fibers, which have tremendous growth potential. This is important not only for aesthetics. Strong muscles are a direct extension of your ability to bench press.
Trainer’s tip: You don’t need to push as high off the floor as possible, you just need to sharply tighten your chest muscles and arms.
The dumbbell floor press can overload the triceps and chest, while limiting the range of motion (MR). This makes it a viable option if you want to avoid putting too much stress on your shoulders or want to put some extra emphasis on the back half of your bench press.
The neutral grip and reduced range of motion on the floor allows your shoulders to do this more easily. In addition, reducing the involvement of the lower body in the floor press allows you to focus more on the chest and triceps.
Coach’s tip: Try to lightly “kiss” the floor with your elbow instead of hitting it with your elbow.
There is nothing wrong with doing as many push-ups as possible, but you will enter the realm of muscular endurance, not muscle hypertrophy. Pause pushups are the way to go when you want to feel your pecs working (and growing).
The pause allows the chest muscles to be in tension more time for better muscle building potential. It also eliminates the muscle stretch reflex, allowing you to resist gravity more strongly. You will build core strength when you pause in a difficult position, and your lower back and front core will work harder to keep your spine in a neutral position.
The side-to-side mine press is another great option for the mine press when you want to increase the load on your chest and triceps. By gripping the bar firmly with two hands, you can use heavier weights than other alternatives to the landmine press, increasing chest size and strength.
The shoulder-to-shoulder press and dips also work on the strength of the core, preventing it from rotating. This is critical for other erratic movements such as Olympic lifts or even squats that require a lot of lateral stability for the most efficient lifts.
Trainer’s Tip: When doing reps, actively resist the weight as it tries to twist your torso.
Close-grip push-ups are when the arms are held wider than shoulder-width apart. You will bring your upper arms closer to your chest. This shifts the load more to the triceps, inner chest and front delts.
You will perform fewer reps than regular pushups due to the reduced support base. But you will train your chest muscles from a different angle in order to better develop the muscles. As your shoulder rotates more inward and less outward, you take some of the load off your shoulder joint.
Sets and Reps: Do a maximum of 20 clean reps, then consider increasing the weight to reduce the number of extra sets per rep.
To get the most out of chest training, you should perform exercises that fully contract the pectoral muscles. Neither front sights nor presses are suitable for this, but cable presses are ideal.
The rope press is a cross between the fly press and the chest press. It includes a rotating component that can stimulate your chest muscles in a whole new way if you choose the right technique. This exercise constantly tenses the rope station muscles and also allows you to work the chest unilaterally without the high balance component.
To build the best chest muscles, you need to do more than just press hard on a horizontal bench (although this is certainly a good start).
Inclined hex press can do multiple tasks at the same time. You can train triceps and anterior delts at the same time, you can dynamically contract your chest isometrically, and you can fully work your upper chest.
A good warm-up can turn an ordinary workout into something extraordinary. To get the most out of your chest workout, you need to prepare your chest muscles for contraction and make sure your shoulders, wrists, and elbows are ready to take on the big load.
After a few minutes of light cardio, do any upper back exercise that you find comfortable and effective that engages the scapulae, such as face rows, rear delt raises, or band rows. After that, a few sets of light first exercises aimed at contracting and engaging the pectoral muscles should prepare you.
Here you will notice more than a few back-oriented warm-ups. This is because your lats are actually very involved in stabilizing your large chest in motion. To protect your shoulders, you also need to prep your back for chest day.
To get stronger and bigger, you need to add more weight or more reps to every chest workout. It’s not hard in theory. This is a simple philosophy. Of course, if you’ve only been training for a year, you know this is easier said than done.
Post time: Aug-15-2023