You wouldn't believe how many questions I get each and every week about chest exercises. Everyone wants to build a bigger chest... and many trainees put in the hard work at the gym... but just aren't seeing the results they REALLY want. So if you're not satisified with this area of your anatomy (and for everyone who wants to know "what's your secret, Caleb?") I'm going to provide a little useful, yet easily digestible and actionable information with this article. With that said, here are a few of my favorite chest exercises.
First, I'd like to share a little general information for the newbies out there (hello and welcome!). Your chest muscles consist of the Pectoralis major and minor - the familiar term "pecs" is short for this. The Pectoralis major attaches to the arms and clavicles; the minor is a thinner, roughly triangular shaped muscle which is beneath the Pectoralis major.
Now, let's start with some exercises for the upper chest and work our way down, shall we? Flyes and push-ups are old standbys for the upper chest, precisely because they are very effective for building this part of your chest. Without further ado:
Inclined Dumbbell Flyes - Lie flat on your back on an incline bench. Take two dumbbells, one for each hand (if you have a spotter, have them hand those to you). Grip one in each hand (your palms should be facing each other) and raise the dumbbells up towards each other, meeting over your head. Squeeze your pecs for a one count while the dumbbells are at their peak. Lower slowly and repeat as many times as you can.
Declined Push-Ups - You may be familiar with a regular pushup and this is the same except for one thing: your feet will be elevated by resting on a low bench. As always with push-ups, keep your back as straight as possible. Also, to get the greatest benefit and to make sure you work every part of your chest, vary your hand widths. Now there's a lot of different exercises for the middle chest -- but I've chosen one which provides a lot of benefit to bodybuilding newbies and pros alike.
Dips: these are pretty much my favorite exercise for building the mid-chest. I'll explain using a set of dip bars (even though (any two parallel surfaces off the ground and parallel to it will do as well), raise yourself to straight arm height with knees bent and legs crossed at the ankle below you. Lower yourself with control, leaning slightly forward (you should feel it in your mid-chest) until your chest touches the bar and then return to your starting position. Repeat as many times as you can.
Last, but by no means the least - the lower chest. It's a variation on the bench press - something which is sure to be familiar to you, but more beneficial to the lower chest.
Declined Barbell Bench Press - Pretty much it's like any bench press - except you want to grip a little wider than the width of your shoulders, lower slowly and carefully. One more poitn about this one: It's OK to touch the bar to your chest when doing a bench press in this position - but of course as with any bench press exercise, make sure you have a spotter at all times. You're going to repeat for your prescribed rep and set scheme for this workout.
First, I'd like to share a little general information for the newbies out there (hello and welcome!). Your chest muscles consist of the Pectoralis major and minor - the familiar term "pecs" is short for this. The Pectoralis major attaches to the arms and clavicles; the minor is a thinner, roughly triangular shaped muscle which is beneath the Pectoralis major.
Now, let's start with some exercises for the upper chest and work our way down, shall we? Flyes and push-ups are old standbys for the upper chest, precisely because they are very effective for building this part of your chest. Without further ado:
Inclined Dumbbell Flyes - Lie flat on your back on an incline bench. Take two dumbbells, one for each hand (if you have a spotter, have them hand those to you). Grip one in each hand (your palms should be facing each other) and raise the dumbbells up towards each other, meeting over your head. Squeeze your pecs for a one count while the dumbbells are at their peak. Lower slowly and repeat as many times as you can.
Declined Push-Ups - You may be familiar with a regular pushup and this is the same except for one thing: your feet will be elevated by resting on a low bench. As always with push-ups, keep your back as straight as possible. Also, to get the greatest benefit and to make sure you work every part of your chest, vary your hand widths. Now there's a lot of different exercises for the middle chest -- but I've chosen one which provides a lot of benefit to bodybuilding newbies and pros alike.
Dips: these are pretty much my favorite exercise for building the mid-chest. I'll explain using a set of dip bars (even though (any two parallel surfaces off the ground and parallel to it will do as well), raise yourself to straight arm height with knees bent and legs crossed at the ankle below you. Lower yourself with control, leaning slightly forward (you should feel it in your mid-chest) until your chest touches the bar and then return to your starting position. Repeat as many times as you can.
Last, but by no means the least - the lower chest. It's a variation on the bench press - something which is sure to be familiar to you, but more beneficial to the lower chest.
Declined Barbell Bench Press - Pretty much it's like any bench press - except you want to grip a little wider than the width of your shoulders, lower slowly and carefully. One more poitn about this one: It's OK to touch the bar to your chest when doing a bench press in this position - but of course as with any bench press exercise, make sure you have a spotter at all times. You're going to repeat for your prescribed rep and set scheme for this workout.
About the Author:
About the author: Caleb Lee knows a lot about building muscle. His website will teach you how to build muscle fast.
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