08
April
2013

Awesome Exercises for Building Chest Muscles

Awesome Exercises for Building Chest Muscles

Almost anyone looking to improve their body image wants a sculpted, well-defined chest. The chest muscles, or pectoralis (pecs), are used in almost every natural movement using the arms and torso, making a variety of exercises and workouts available for working the chest. Here are some of the best exercises and workout tips that you can use to develop your chest.

Set your goals

It is important when starting any workout plan to first set your goals. When it comes to muscle development, you generally are focused on one of two different final results: bigger and stronger muscles, or more toned muscles with better endurance. If you want both results, first go for bigger and stronger, then start working on toning.

Categories: Exercise

5.0/5 rating (4 votes)

Set your goals

It is important when starting any workout plan to first set your goals. When it comes to muscle development, you generally are focused on one of two different final results: bigger and stronger muscles, or more toned muscles with better endurance. If you want both results, first go for bigger and stronger, then start working on toning.

Bigger and stronger

Like any other muscle group, the pectoralis muscles can be developed to become bigger and stronger by heavy loading. Exercises should involve weights near the limit of your ability, typically performing 5-8 sets of increasing weight, only being able to perform 5-8 reps at the highest weight, then 2 or 3 sets of decreasing weight and higher repetitions. Here are some key exercises for building chest muscle:

Bench press: do these three in this order. Use a wider grip to focus more on the pectoralis muscles, vs a tighter grip which focuses on the triceps.

  • Incline barbell/dumbbell bench press
  • Flat barbell/dumbbell bench press
  • Decline barbell/dumbbell bench press
  • Fly: arms are almost totally extended making a T with your upper body, then brought towards each other as if to clap hands. These can be done standing/sitting using a machine or cables, or lying on a bench using dumbells or bands.

    Tonification/endurance

    Once you feel like you have built the muscle mass and pure strength that you want, it’s time to shred off excess fat and build the definition and endurance in your pectoralis muscles. This will involve exercises with slightly lower maximum weights, greater numbers of repetitions, and will tend to feel more like a cardiovascular workout. For this type of workout, exercises using body weight are especially productive, and this will also help you feel more grounded, stabilized, and strong in a more practical manner, such as for sports training. Here is a sample workout using a combination of push-ups:

    Standard push-ups: hands on the floor a little wider than the shoulders, feet stretched back making a plank. Descend almost until touching the ground, then back up. 15 reps.

    Wide push-ups: widen your hand positioning about 8 inches farther apart than standard, 15 reps.

    Wide angled push-ups: keeping the wide stance, rotate your hands 45 degrees outwards so they point forward and slightly away from each other. 15 reps.

    Jump push-ups: using a standard stance, perform the push-up but explode upwards so that your hands and feet leave the ground, then return for the next one. 15 reps.

    Tight push-ups: bring hands in about 8 inches closer than regular stance, so elbows are hugging the outside of the ribs. Descend keeping the elbows tight to the body. 15 reps.

    Bomber push-ups: start in standard stance, then walk your feet 10 inches closer to your hands, arching your butt into the air (like the downward dog stance in yoga). Lower your chest almost to the ground and then forward past your hands and upwards, ending in upward dog stance. Return to initial position without touching anything but your hands and feet to the ground. 15 reps.

    Shoot for 15 reps on each set, but make sure that you are hitting a consistent number throughout the workout. Allow only 10-15 seconds rest between sets. Repeat whole workout out 3 times or more if you like, with 1-2 minutes rest between each.

    Nutrition Facts

    08
    April
    2013

    Awesome Exercises for Building Chest Muscles

    Awesome Exercises for Building Chest Muscles

    Almost anyone looking to improve their body image wants a sculpted, well-defined chest. The chest muscles, or pectoralis (pecs), are used in almost every natural movement using the arms and torso, making a variety of exercises and workouts available for working the chest. Here are some of the best exercises and workout tips that you can use to develop your chest.

    Set your goals

    It is important when starting any workout plan to first set your goals. When it comes to muscle development, you generally are focused on one of two different final results: bigger and stronger muscles, or more toned muscles with better endurance. If you want both results, first go for bigger and stronger, then start working on toning.

    Categories: Exercise

    5.0/5 rating (4 votes)

    Set your goals

    It is important when starting any workout plan to first set your goals. When it comes to muscle development, you generally are focused on one of two different final results: bigger and stronger muscles, or more toned muscles with better endurance. If you want both results, first go for bigger and stronger, then start working on toning.

    Bigger and stronger

    Like any other muscle group, the pectoralis muscles can be developed to become bigger and stronger by heavy loading. Exercises should involve weights near the limit of your ability, typically performing 5-8 sets of increasing weight, only being able to perform 5-8 reps at the highest weight, then 2 or 3 sets of decreasing weight and higher repetitions. Here are some key exercises for building chest muscle:

    Bench press: do these three in this order. Use a wider grip to focus more on the pectoralis muscles, vs a tighter grip which focuses on the triceps.

  • Incline barbell/dumbbell bench press
  • Flat barbell/dumbbell bench press
  • Decline barbell/dumbbell bench press
  • Fly: arms are almost totally extended making a T with your upper body, then brought towards each other as if to clap hands. These can be done standing/sitting using a machine or cables, or lying on a bench using dumbells or bands.

    Tonification/endurance

    Once you feel like you have built the muscle mass and pure strength that you want, it’s time to shred off excess fat and build the definition and endurance in your pectoralis muscles. This will involve exercises with slightly lower maximum weights, greater numbers of repetitions, and will tend to feel more like a cardiovascular workout. For this type of workout, exercises using body weight are especially productive, and this will also help you feel more grounded, stabilized, and strong in a more practical manner, such as for sports training. Here is a sample workout using a combination of push-ups:

    Standard push-ups: hands on the floor a little wider than the shoulders, feet stretched back making a plank. Descend almost until touching the ground, then back up. 15 reps.

    Wide push-ups: widen your hand positioning about 8 inches farther apart than standard, 15 reps.

    Wide angled push-ups: keeping the wide stance, rotate your hands 45 degrees outwards so they point forward and slightly away from each other. 15 reps.

    Jump push-ups: using a standard stance, perform the push-up but explode upwards so that your hands and feet leave the ground, then return for the next one. 15 reps.

    Tight push-ups: bring hands in about 8 inches closer than regular stance, so elbows are hugging the outside of the ribs. Descend keeping the elbows tight to the body. 15 reps.

    Bomber push-ups: start in standard stance, then walk your feet 10 inches closer to your hands, arching your butt into the air (like the downward dog stance in yoga). Lower your chest almost to the ground and then forward past your hands and upwards, ending in upward dog stance. Return to initial position without touching anything but your hands and feet to the ground. 15 reps.

    Shoot for 15 reps on each set, but make sure that you are hitting a consistent number throughout the workout. Allow only 10-15 seconds rest between sets. Repeat whole workout out 3 times or more if you like, with 1-2 minutes rest between each.

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