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When it comes to fitness and building muscle, the chest is often one of the most sought-after areas that people work on. The chest muscles are made up of two major groups – the pectoralis major, which is located in the center of the chest, and the pectoralis minor, which is situated underneath the pectoralis major. Both of these groups are important for stabilizing the shoulder joint, as well as providing strength and definition to the chest.
Shop The Collection: Weight PlatesA strong, toned chest can not only help you look better but can also improve your posture, give you more confidence, and even make everyday activities easier. Whether you’re a beginner or an experienced lifter, there are plenty of exercises that you can do to target your chest and build strength and definition. In this article, we’ll explore some of the best chest workouts to add definition and strength to your body.
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The dumbbell bench press is one of the most popular chest exercises and for good reason. It targets both the pectoralis major and minor and helps to improve upper body strength and endurance. To perform the exercise, lie flat on a weight bench and hold a pair of dumbbells above your chest with your arms extended. Then, lower the weights down to your chest and push them back up again until your arms are locked out. Make sure to keep your elbows tucked in close to your sides and keep your lower back pressed into the bench.
Shop The Collection: BarbellsFor beginners, start with a light weight and focus on perfecting your form before you increase the weight. For intermediate and advanced lifters, you can add more weight or do additional sets and reps to increase the intensity of the workout. As you progress, you can also try other variations of the dumbbell bench press such as incline, decline, and single arm presses.
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The barbell bench press is another great exercise for targeting the chest. It is similar to the dumbbell bench press but has the added benefit of allowing you to use heavier weights. To perform the exercise, lie flat on a weight bench and grip the bar with your hands slightly wider than shoulder-width apart. Then, unrack the bar and lower it down to your chest. Push the bar up until your arms are locked out. Again, make sure to keep your elbows tucked in and your lower back pressed into the bench.
For beginners, start with a light weight and perfect your form before you increase the weight. If you’re an intermediate or advanced lifter, you can also do additional sets and reps or add more weight to increase the intensity of the workout. As you progress, you can also try other variations such as close-grip, wide-grip, and decline presses.
Push-ups are a great bodyweight exercise for targeting the chest. They require no equipment and can be done anywhere. To perform the exercise, start in a plank position with your hands positioned slightly wider than shoulder-width apart and your feet together. Then, lower your body down until your chest nearly touches the floor. Push yourself back up until your arms are locked out. Make sure to keep your core tight and your body in a straight line throughout the movement.
For beginners, start with modified push-ups on your knees and gradually progress to regular push-ups. You can also try different variations such as decline or incline push-ups to target your chest from different angles. As you progress, you can also add more reps or incorporate additional movements such as clapping push-ups or medicine ball push-ups.
Decline push-ups are a great variation of the regular push-up that targets the lower chest. To perform the exercise, set up a decline bench or chair and place your hands on the edge of the bench. Then, lower your body down until your chest nearly touches the edge of the bench and push yourself back up until your arms are locked out. Make sure to keep your core tight and your body in a straight line throughout the movement.
For beginners, start with regular push-ups and gradually progress to decline push-ups. As you progress, you can also increase the angle of the decline to make the exercise more challenging. You can also add more reps or incorporate additional movements such as explosive clapping push-ups or medicine ball decline push-ups.
Incline push-ups are another variation of the regular push-up that primarily targets the upper chest. To perform the exercise, set up an incline bench or chair and place your hands on the edge of the bench. Then, lower your body down until your chest nearly touches the edge of the bench and push yourself back up until your arms are locked out. Make sure to keep your core tight and your body in a straight line throughout the movement.
For beginners, start with regular push-ups and gradually progress to incline push-ups. As you progress, you can also increase the angle of the incline to make the exercise more challenging. You can also add more reps or incorporate additional movements such as explosive clapping push-ups or medicine ball incline push-ups.
Chest flyes are a great exercise for targeting the chest muscles and improving upper body strength and stability. To perform the exercise, lie face up on a weight bench and hold a pair of dumbbells above your chest with your arms extended. Then, lower the weights out to your sides while keeping your elbows slightly bent. Squeeze your chest muscles at the top of the movement and then slowly return to the starting position.
For beginners, start with a light weight and focus on perfecting your form before you increase the weight. For intermediate and advanced lifters, you can add more weight or do additional sets and reps to increase the intensity of the workout. As you progress, you can also try other variations of the chest flye such as incline and decline flyes.
Building a stronger, more defined chest doesn't have to be complicated. Incorporating these exercises into your routine can help you target your chest muscles, build strength, and achieve your desired results. Remember to always focus on perfecting your form and take regular rest days to allow your muscles to recover. With consistency and dedication, you'll be well on your way to achieving the chest of your dreams!
