Have you been obsessing over a stronger chest? Well, you’re at the right place to gather useful information about it. Men with stronger chests are preferred over others. They are presumed to be stronger and also an ideal type. According to studies, women prefer stronger men over others as they appear to be more protective. One can get those strong arms without spending hours at the gym or taking dietary supplements. All it needs is to follow the right routine and guidance to reach the desired goal.
While working on your chest muscles does more than just building your chest muscles. You can strengthen your body just by focusing on your chest muscles (or pecs). These main muscles play an important role in the development of chest muscles and provide the basis for several steps in strength training and athletics.
The pectoral muscles of the chest are the pectoralis major and below it is the pectoralis minor. The pectoral major, which is the larger muscle and consists of two sections, an upper portion (called a collar head) and the lower portion of the pectoral muscle (called the sternal head).
The pectoralis minor is triangular and operates in accordance with the pectoralis major. Throughout the body and down the chest muscles are in control of motions such as flexion, adduction and rotation. The most frequent chest exercise is when the arms are moved away from its resting place with some force involved.
Workout for stronger chest
There are a number of workouts one can do to build their chest muscles. However, what’s common among all is consistency. Whether consistency concerns your diet or your workout routine or both. Only being consistent can help you achieve your goals. The following are the best workout for stronger chest:
- Barbell bench press
- Stand on the ground and then lie back flat on the ground with your knees at a 90-degree angle.
- Grab the barbell and hold it tight with your palms (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench). Drag the bar to the starting position, if required, use a spotter.
- Place the barbell above your chin and use your elbows and wrist to straighten it above the chin, or high above the chest.
- Inhale and slowly lower the bar until it reaches your chest. When you descend, slightly flare out your elbows.
- Then, push and exhale the bar, straight the wrists and flat the back.
- Repeat this workout 15-20 times.
- Dumbbell press
- This exercise is very similar to the bench press exercise, except, you will be holding two dumbbells on both your hands and lifting the dumbbell together and also relaxing together. Both the hands are supposed to move together in the upper direction and back to the original position.
- Repeat this exercise 15-20 times or more.
- Inclined dumbbell fly
- Lie on a bench with your feet firmly on the ground and hold the dumbbells at shoulder height near your chest while lying on the bench.
- Now open your arms, lifting the dumbbell in the opposite direction and while applying force on both the hands during the exercise.
- Return to the original position and repeat the exercise 15-20 times.
- Focus on your arms and arm muscles while performing this exercise.
- Chest press
- The chest press is a similar workout to include dumbbell fly. Both the exercises require you to lie flat on your back on a bench and hold dumbbells on both the arms.
- Except, in chest press, the surface, on which you are lying is supposed to be flat and instead of opening your arms at a 180-degree angle, you are supposed to hold it near your chest and lift the dumbbells straight without bending.
- When you come back to the original position, you are supposed to flare up your arms.
- Repeat this exercise 15-20 times for best results.
This is a great workout for both the arms and the chest muscles. If you can feel the burn while performing the exercise, you are doing it right.
How can one forget push-ups when talking about the upper body. Push-ups are one of the best workouts when working on the overall upper body. As your whole body weight is concentrated on your hands, while doing a push-up, it works wonders when trying to lose or gain weight or simply for strength training.
- Start by lying on the floor with your stomach and chest flat. Your legs should be straight behind you, and your palms with your arms tucked away at a 45-degree angle should be below your chest. Concentrate your weight on the arms.
- Exhale as you left yourself up by pressing the ground and trying to lift yourself without touching the floor with knees or chest.
- Keep your core engaged throughout the workout
- Breathe in as you descend to your starting positioning slowly.
- If you are a beginner or you find it hard to do a push-up, start with wall push-up. You can try doing a push by keeping your hands on a chair or the bed to get to the standard push-up.
- Keep lowering your object of support once you get comfortable.
- Repeat this exercise 15-20 times.
- Fasten your body tightly to the parallel dipping bars.
- Keep your elbows straight, your head straight, your wrists straight and your arm straight.
- Bring both the legs together to stabilize and lower body and to maintain balance.
- Now, concentrate your entire body weight on your upper body, particularly your arms and lift yourself upward without taking any aid from the lower body.
- Remember to engage your core and concentrate on your chest muscles while pushing yourself upwards.
- Come back to the original position and repeat the same exercise 15-20 times.
Achieving your ideal body shape is not difficult and not impossible. The key reason why anyone you know or have known, who has been able to achieve their ideal weight or body goal is because they have been consistent. You can achieve your desired body goal by staying consistent and not cheating, whether it’s your diet or your exercise routine.
Another important thing to keep in mind is that whether it’s weight gain or weight loss, it takes time. You may be consistent for 2-3 weeks but on seeing not-so-significant results, you may give up. Its human nature. But remember your goal is a big step and to reach there, you need to take small steps at a time. Believe in yourself and one day you will set a benchmark for others.