In this modern era lifestyle is a significant thing an individual desire to have a good living lifestyle, one must be healthy and eventually fit. Being fit is a very significant dilemma in today’s hectic life. In this article some awesome chest exercises for building mass and strength.
But by following some simple steps and routines, one is capable of giving his/her best every day to day activity. To look good having a great and nicely toned body is the key. The chest is the reflection of one’s physique to the outside world.
Building a bigger and wider chest is a nightmare for many for individuals who are out there trying and struggling for(Chest Exercises) their chest. For building complete and bigger chest the most important thing to have is the perfect chest workout which includes all the chest exercises.
This may sound funny to many, but the truth is most chest exercises are not up to the mark, i.e., either performed not correctly or not many reps completed. Some of them either pick up the wrong bunch of chest exercises or they may not be doing them in the correct sequence.
Before beginning the workout, it is essential to know about chest anatomy. Chest muscles are known as pecs which separate the chest muscles into three distinct heads that divide the upper chest, lower chest, and the middle chest.
The upper head includes the clavicular head, the sternal head in the middle and abdominal head makes the lower torso. The depth in your chest comes out as a result of performing more abdominal exercises that initially helps in reducing fat from the lower chest that minimizes the sagginess.
Therefore, having massive and toned chest try out this intense 5 exercise workout for putting on Mass and developing strength. These chest exercises will not only help you gaining chest Mass but the spirit of aestheticism as well.
The first and foremost thing for building chest is to follow the basics, and these include the push-ups and its variants.
The three basics push-ups which include the list are:
Flat push-ups followed by incline push-ups and to end with decline push-ups. This chest exercise helps in providing the initial pump to the muscle before switching to the next set of exercises. Push-ups are the traditional and the most efficient way to grow chest muscle.
To start with performing around three sets of each variant and reps to be suited accordingly. Follow the correct posture for each variant. Remember our main aim is to achieve a good posture hence no of reps for beginners is not a major factor.
After completing the push-ups, our next chest exercise is the presses, i.e., the heavy dumbbell presses. To begin with, switch to heavy dumbbells start with incline dumbbell press.
For the first set perform around six to eight reps. for remaining sets, we advise that to decrease approximately 25% of previous lifted weight and to increase the no of reps by four to five for every remaining set.
This chest exercise will load up the muscle with a lot of blood and helps in proper blood circulation. By using heavy weights, we are activating our type 2 muscle fibers and creating a desired compression in the chest muscle.
Flat bench/dumbbell press-
Moving onto the next chest exercise the flat bench/dumbbell press. This chest exercise is excellent for middle pecs of our chest.
This can be done in many ways just by adjusting our grip, i.e., close grip or wide grip.
The close grip flat bench press will directly Target the inner pec of the chest while the wide grip will Target the whole middle chest.
Again, for this exercise grab the heavy dumbbell according to your strength and perform about six to eight repetitions slowly and nicely having proper posture.
For the upcoming sets decrease the weight around twenty to thirty percent of the previous weight. Do all sets up to the muscle failure.
Decline dumbbell/bench press-
Coming onto the next chest exercise that is the decline dumbbell/bench press is very good and useful for hitting the lower pecs. This can either be performed with dumbbells or with the barbell. For best results, it is advised to perform the exercise with dumbbells.
The bench is set to a decline angle. The dumbbells are held close together and are raised gradually above the lower area of the chest. Heavy dumbbells sets are advised for this chest exercise. Repetitions range is to be varied accordingly in the same manner as performed earlier.
Just by performing these exercises the chest is pumped to the fullest and all the significant areas of the chest are targeted. These chest exercises are highly recommended for gaining muscle mass of chest. Carrying the workout on to the flyes which are also divided as flat, incline and decline dumbbell flyes.
These chest exercises are essential for isolation of the chest muscle fibers and also to stretch the chest muscles to an absolute limit. The primary focus of these chest exercises is to provide a sufficient stretch for the muscle fibers.
These are great chest exercise but at the same time most commonly exercise to be performed in the wrong way. The most common mistake is that people ended up hitting their anterior deltoid too much causing shoulder injury.
To begin with, incline dumbbell flyes is considered as a good choice. Apparently, the flyes are going to be the same but changing the position without indulging the triceps muscles is the key. Grab the dumbbells and lay back on the bench.
Extend the arms straight up to the ceiling and the shoulder blades to be pinched back, chest up, and we’re going to allow our arms to come down slowly to our mid-line, parallel to the floor, back up, stop right over the shoulders and back down slow and controlled.
Perform around ten to twelve repetitions for each set performed. This chest exercise is essential in defining the upper pec of the chest.
To avoid the sagginess of chest and getting that W-shaped chest it is very essential to hit the lower chest muscle fibers. Cable crossovers are considered one of the best lower chest exercise to hit those areas of the chest and results thus obtained are very visible.
Perform three sets with medium weight with reps ranging between eight to ten. You can also switch for drop sets with heavy weight and low reps which eventually helps in producing more contraction in your chest muscles fibers.
To frankly say that it’s not how much you are working-out but the thing which matters the most is the way you are doing your exercise the quality you are putting in your training.
To wrap the things and to conclude in a nutshell these are some crucial commandments you should remember while hitting your chest:
Take the required calories intake and maintain proper and healthy nutrition to meet your daily protein requirements.
You should perform drop sets.
You should do pullovers and squeeze-ups.
Remember to protect your shoulders from injury.
You should always try to keep your traps out of your chest workout.
You should try to contract your chest muscles as efficiently as possible.
And finally, the most prominent mistake to avoid is that never to do chest on Monday.