Top 10 Bigger Chest Exercises You Should Be Doing – Hey guys!. In this post, I’ll be discussing a list of Top 10 Bigger Chest Exercises You Should Be Doing. The chest is a major part of the body. It gives you an intense look and helps you even go for even more weight. Chest even enhances your clothing whenever you wear something, and you have an excellent build.
So chest workouts are the best, and they help a lot. But what are the exercises that you can do to build up a good chest? So today, let’s talk about the 10 best chest exercises. But before we get into it, let’s figure out why a chest workout is essential.
For all of your daily tasks, it’s critical to keep chest muscles strong. Your entire body will be stronger if your chest muscles are robust. While you train your chest, you’re also working your shoulders and arms, allowing you to build more endurance, so you can work out more.
One more thing before we start. In this article, we will be focusing more on women’s workouts, so most of the exercises that are there are for women, but men can also do them with just a few modifications.
10. Knee Push-up
The modified pushup, commonly known as the knee pushup, is a body weight exercise that targets muscular groups throughout the upper body. Knee pushups are performed with your hands shoulder width apart under your shoulders and your lower body resting on your knees. As you bend your elbows and drop your body closer to the floor, engage your core and glutes.
Knee pushups can help you strengthen your upper body. The knee pushup works the triceps, pecs and shoulders among other muscle groups in the upper body. Knee pushups can help you strengthen your core. Knee pushups, like ordinary pushups, require you to keep your core engaged throughout the whole range of motion.
Knee pushups are a body weight workout for beginners. Work your way up to a regular pushup by doing knee pushups. Try incline pushups or wall pushups if you want to try some other beginner level pushup variations. And yes, guys out there can do just regular pushups. The results will be almost the same.
9. Elbow Squeeze Shoulder Press
The elbow squeeze shoulder press improves your upper body by targeting the chest and shoulder muscles. This exercise tones your arms, shoulders, chest, and back, while also improving your posture and lifting your breasts. Keep your back straight, your core engaged, your chest open and your face forward.
Exhale as you squeeze the chest and move the elbows and forearms toward the body’s midline. Keep your arms at a 90 degree angle and breathe in as you return to the beginning position. Push the dumbbells up and over your head while exhaling and keeping your hands shoulder width apart. Include a few sets of this exercise in your routine, and you will see prominent results in a few weeks.
8. Dumbbell Chest Press
This is an exercise that both men and women can perform. Chest presses target the pectoralis major which is the most significant muscle in the chest. The deltoids and triceps are also worked. This maneuver is also adaptable to your objectives.
Pippin recommends using a stronger set of weights for max strength, and a lighter set for muscle endurance because it activates so many distinct muscular groups. This exercise provides you the most bang for your upper body buck.
Plus, you’re building horizontal pushing strength, Pippin explains, which has a lot of real world applications like opening doors, pulling carts/strollers or enhancing performance in activities like yoga. Do this exercise during the first half of your workout, and do at least three sets of this exercise. It will activate your muscles and will help you throughout the rest of the workout.
7. Dumbbell Plank Rotation
To protect your joints, keep your wrists locked, your core engaged and your body in a straight line. Exhale as you twist your torso and raise your hand toward the ceiling, keeping your pelvis level with the ground.
Planks are an excellent way to strengthen your core, while also improving flexibility, posture and stability. By twisting your torso, you engage your upper body, obliques and core to a greater extent. This exercise helps you build your lateral abdominal wall, chest, shoulders, and transverse abdominal muscle.
6. Downward Dog
It is an exercise focused on women. One of the best postures for the chest muscles is downward dog. Most of us who sit in a chair all day have overly tight chest muscles that aren’t particularly powerful. This is due to the hunched position where most of us spend our days.
Downward facing dog will aid in the reestablishment of some openness in your chest muscles, as well as the development of much needed strength in this part of your body.
This new opening and strength will aid in the reduction of tension and pressure in the shoulders and upper back, and the development of the strength required to perform more advanced asana, such as arm balances and inversions. Do this exercised towards the end of your workout. It will benefit you a lot.
5. Dumbbell Flies
A chest fly is a great upper body exercise involving dumbbells, to develop the chest and arms muscles. The chest fly is different from the chest press or pushups in that it strengthens the chest in a different and complimentary way. Pushups are impossible for certain people due to injury or disabilities.
The chest fly is a terrific option when a pushup isn’t working. When you learn how to do a chest fly, you’ll be able to add it to your arsenal of upper body workouts.
If you can perform pushups, adding a chest fly before or after your pushups or chest press can help you cover even more chest and arm muscles and get a complete workout. Do this towards the middle of your workout.
4. Cable Cross Row
The upper chest is one of the most challenging parts of the body to develop. Typical incline pressing techniques put a lot of stress on your anterior front delt, making it difficult to target the muscle fibers around the collarbone. The low pulley cable crossover is used in this situation.
Place the handles on the lowest rung of the pulley, stand with your feet shoulder width apart, and your hands beside your thighs, palms facing forward. Pull both handles up and inwards, with a slight bend in your elbows, until your palms face each other in front of your chest.
Squeeze your chest muscles for one to two seconds, then slowly return to the starting position while maintaining control of the exercise. Doing it toward the end will help you to get that ultimate pump.
3. Incline Bench Press
Unlike the more common flat bench press, the incline bench press focuses on the upper section of the pectoral muscle groups and the front of the shoulder. When the exercise is done regularly, it provides for more hypertrophy of the upper chest.
The clavicular head of the pectoralis major is targeted by the dumbbell incline press, which is an area of the chest that is virtually completely unengaged during other frequent chest workouts. The incline press also targets the anterior head of the deltoid muscle in the shoulders, or the front section of your shoulder.
2. Decline Press
The general consensus on the decline is that it is only for the lower part of the chest. While it is effective for that, all time greats prefer it because it hits the entire chest and helps them to lift more and more efficiently than the flat bench.
Six time Mr. Olympia, Dorian Yates, uses it in his six week blood and guts program. Early in your chest training, do free weight presses because they require more effort and stabilizer muscles than machines. Before graduating to lighter pump work, a machine version might be the final extensive exercise in your program.
Dips were a fixture in the golden age greats’ training plans for a reason. Nothing stretches and works the chest like this body weight action. If you’re really strong, you can use a dip belt to add more weight, or you can use a band or machine to help you with body weight reps. If you’re having trouble, they’re also a fantastic spotter free alternative to the decline press.
Dips of all kinds hit the chest hard, but make sure you are doing dips that focus the pecs on chest day. With your feet up behind you, bend forward as much as you can and dip with your elbows slightly flared out, do a failure of this exercise at last, and you would be done for the day.
These are some exercises that you can use to turn your chest into massive muscles. Now you tell us which exercise you love the most.
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