- When exercising the chest muscles, proper movement is important. Learning the correct process from the beginning will prevent improper habits for future workouts
- You will be building chest muscles more efficiently with the suggested chest building exercises
- BENCH PRESS exercises will build chest muscles by working the whole pectoral area, deltoids, and triceps as well. This is part of a mass building workout for the chest
- Chest building exercises will be effective for the body you are aimed to create if the proper safety and procedures are followed
When exercising the chest muscles, proper movement is important. Learning the correct process from the beginning will prevent improper habits for future workouts. You will be building chest muscles more efficiently with the suggested chest building exercises.
BENCH PRESS exercises will build chest muscles by working the whole pectoral area, deltoids, and triceps as well. This is part of a mass building workout for the chest. Set the barbell on the bench press rack. At a bit wider than the width of your shoulders, grab the bar. Arms should be straight while lifting the barbell from the rack. The bar should be positioned at arm’s length above the chest. Lower the bar until it reaches your chest. Elbows should remain tucked and upper arms should be at 45 degree angles from the sides of your body. With ease, push the bar back up to its starting position.
INCLINE BENCH PRESS for a mass building workout is the same as the bench press. However, it works more of the upper chest. Lie back, place your feet flat on the floor next to the bench, and grab the bar just bigger than shoulder width. Lift the barbell off of the rack after straightening the arms. Bar should be positioned arm’s length over the upper chest. Continue the process as in the bench press process.
DECLINE BENCH PRESS is similar to the bench press. However, your lower chest muscles will be affected. You will lie back in the bench, hook your feet in the foot pads in the end of the bench, and grasp the bar with the same positioning as the bench press.
DIPS are exercises which work the entire chest area, although more prominent for the lower chest. It will also work for the deltoids and triceps. Grasp the parallel bars. With hands facing each other, straighten your arms while bending your knees. Support your body between the bars. Your torso should be leaning forward. Bend your arms while lowering your body between the bars. The elbows should be at 90 degree angles. Stay in stretching position a moment and easily push yourself back to the starting position.
DUMBBELL FLYES will benefit the entire chest area. Depending on the angling of the bench, specific areas could be targeted. These exercises will not only be used for building muscle mass, they are known to create lean muscle mass. Hold two dumbbells and lie back on the bench. Extend the arms straight above the chest. Palms of hands should face each other. Elbows should be slightly bent. Do not bend your arms while slowly lowering the dumbbells in a semicircular arc until they are at shoulder level. To prevent shoulder joint injury, do not overstretch at the bottom of the rep. Use the strength of your chest to bring arms back together in a semicircular arc.
PEC DECK FLYES are also used for building muscle mass as well as creating lean muscle mass. This exercise will affect the entire pectoral setting. Seat height should be adjusted so your upper arms are parallel with the floor when seated. Sit and grab the handles of the machine. Elbows should be slightly bent. The weight of the machine should pull your arms back to stretch the chest. With chest strength, bring arms together in an arc motion until the hands meet in front of the chest. Hold for a few seconds. Slowly return elbows to starting position.
PUSH UPS are great for building lean muscle mass. Lie face down on the floor placing your palms down on the sides of your body. Keep the legs and torso straight. Push yourself up and support the upper body from your arms. Lower yourself slowly until the chest is an inch from the floor. Push yourself back to return to starting point.
Proper methods should be used for building chest muscles to avoid injury. Chest building exercises will be effective for the body you are aimed to create if the proper safety and procedures are followed.