For most of the people, a chest workout stops with bench press in different positions. However, there are many chest workouts out there to try and it will not only help you to build a better physique but also makes the workouts interesting. The new exercises help you to build chest much stronger and broader and you might achieve your goals quite fast. Also, with chest workouts, you will have better postures. Also, research suggests that broader shoulders and chest is the ideal body that everyone likes and gets impressed. In this article, we are presenting such new exercises and workout plans just for you to get a stronger and impressive chest. Before going into the workout directly, it is better to know about the muscles involved in chest workout.
The major chest muscle mass is made up of a muscle called Pectoralis Major which looks like a fan. The muscle present under the Pectoralis Major is the Pectoralis Minor which helps to pull the shoulder down and forward. The muscle which becomes active due to lifting weights overhead is the Serratus Anterior. It is seen at the side of the chest wall. Sometimes, even if you do vigorous chest workouts, you might not notice a proper change in your chest muscle. This can be due to the fact that many ignore warm-up exercises and start directly with the routine. Also, if you do not perform the chest workouts gracefully and slowly, you will not observe results. Let us now get into the workout routines most suitable for you to strengthen the chest and look fabulous.
Building a bigger chest with these exercises:
Below are the best exercises that we have collected to increase mass in your chest muscles. Go through them and start using them in your workout routines.
- Dumbbell Squeeze Press: The normal chest press using dumbbells focuses on the pecs. This maximizes the muscle mass gain. For doing this exercise, start by lying on a flat bench with your hands straight above the chest carrying a dumbbell each. Start bending your arms and lower until you reach the sides of your body. The dumbbells should be just above the chest. Stay in this position for a few seconds and lift the arms again to the initial position.
- Incline Dumbbell Bench Press: This is more like the previous exercise except that the bench is inclined in 45 degrees angle. Start by holding the weights and putting the hands straight over your chest. Then lower one of the weights and bring it back up focusing on squeezing your chest and repeat the same process on the other side too.
- Incline Barbell Bench press: To start with, lie on a 45-degree incline bench and hold a barbell in your hands. Lift it to shoulder height. While pressing up with both the arms, you need to breathe out and while releasing the position lock arms out while squeezing your chest and return to the initial position.
- Close-grip barbell bench press: While holding a barbell of convenient weight, lie on a flat bench. The grip should be narrow and overhand. While breathing in, lower the barbell until it is in the middle of the chest. Then push it back to the initial position by breathing out. You should use your chest muscles while pushing.
- Cable Fly: For this, you need to use a cable crossover machine. The stirrup handles need to be attached to the high pulleys. In the initial position, hold the handles and outstretch the arms with a slight bend. One of the feet should be placed slightly forward. While involving the core, pull the handles downward through the body. With controlled motion, return to the starting position.
- Decline Barbell Bench press: Keeping your hands shoulder-width apart, hold a barbell by facing the palms towards feet. Lie back on a bench which is in decline angle. Start by extending the arms over the chest. Now, with a controlled motion, lower the barbell to the center of the chest. Using explosive motion and breathing out, push the barbell back to the initial position.
- Chest Dips: For this exercise, you need a dip station. Hold the bars of this station such that the palms are facing inward and the arms need to be straight. Now start lowering as a dip until the elbows are at right angles and make sure that the elbows are near to your body and not away. Go back to the initial position by driving hard.
- Decline Press-up: Start this exercise by placing your feet on a bench and hands on the floor in front of you. Now start lowering your body until the chest is near to the ground but do not touch it. Press up the body back to the initial position by squeezing your chest. You need to hold for a few seconds while reaching the top.
- Clap press-up: start in a pushup position with hands outside your chest and legs shoulder-width apart. The body should be in a straight line from head to heel. Lower the chest to the floor and with an explosive motion, press up by letting your hands coming off the floor, clap once you reach the top and immediately go to the initial position.
- Staggered press-up: Start in a pushup position as before. This time, your hands need to be in a staggered position. Place your right hand further forward than your left hand. Now lower your body till the chest is very near to the ground. Then with an explosive motion drive up by pulling your hands off the floor and switching the staggered positions.
Workout Plans for your convenience:
There are no perfect workout plans for this. All you need to do is mix and match the above exercises according to your convenience. It is advised to do these exercises alternatively. You can carry out these exercises 4 times a week and do other workouts related to the whole body or cardio-related. You can do press-ups at home whenever it is not possible to go to the gym. However, it is important to do all these exercises in sets of repetitions. Take rest in between sets.
Now you came to know about some of the best exercises for broad and strong chest. Include them in your workout plan and you will see amazing results.