Posted By: Stella Pike | December 25, 2020
Chest muscles are among the most powerful muscles found in the upper body of human beings.
They play a vital role in pushing movements. It is important to include workouts in your exercise plan that targets your chest muscles. Human chest is made up of two primary muscles- pectoralis major and pectoralis minor, commonly known as “pecs.” Pecs are the largest muscles in your chest region. Pectoralis major extends across your upper chest, gets attached to your shoulder & breastbone usually are fan-like in appearance. On the other hand, Pectoralis minor small, thin & triangular muscles that lie below the pectoralis major. The benefits of strengthening & conditioning your chest are extended far beyond looks; stronger pecs will make your daily life easier. You don’t necessarily need to hit a gym for building, there are lists of these exercises that can tone your chest muscles even at home.Beside improving your looks & developing strength, these workouts will lift up your moods.
If you are a beginner, we would recommend you meet a trainer to ensure that you are following an effective program. Starting your workout with a warm up session for preventing injuries. Start with less intensity workout and simultaneously increase in. Intensity of your workout totally depends on your ultimate goal. Your chest muscles make most of your chest wall, exercising them will burn requires an optimum amount of energy.
For starting this workout lay down flat on a bench, with dumbbells in each of your hands. Stretch over both of your arms above shoulder to get into the starting position, take a deep breath & slowly lower your arms till the elbows are parallel to the ground making an angle of 90°. After that push the weights back while exhaling for returning to the starting position.
Pushups are one of the most effective chest workouts. It’s a core strengthening workout that helps in developing a massive chest. Start with Strengthening your abs, flattening your back, aligning your neck with spine, & moving elbows closer to your sides. Start lowering yourself slowly, while putting your weight on your hands under the shoulders. Then push yourself back up. Try doing 2 to 3 sets of 8 to 12 reps. Only piece of equipment you will be needing is a mirror, from where you see your toned chest!
Lay down straight on the bench holding a dumbbell in each of your hands. Start lifting the dumbbells with your arms extended & your wrist rotated so your palms would face each other. Make sure you have control over the dumbbells all the time. Lower them slowly as you inhale. Exhale while pushing the dumbbells upwards by putting pressure on your chest.
At the edge of the bench secure both of your legs & lie down by holding a dumbbell in your hands. After you have laid, lift the dumbbells above the height of your shoulders with your palms facing each other. Then lower down the weights till the elbows become parallel to the ground. The lift the dumbbells back as you exhale & contract your chest.
Start this workout by laying on a flat surface. While holding dumbbells in your hands, and the palm facing each other. Then extend both of your arms above the level of your chest, make sure your elbows stay flexible all the time. Then lower down both of your arms arc wide til you experience a stretch at your chest region, bring up the dumbbells back. Make sure you keep the movement at the level of your shoulder joint, not arms & elbows.
Start this workout by securing both of your legs with the bench end, decline first & then lie straight down by holding a dumbbell in both of your hands. Extend your arms above the level of your chest, by keeping your elbows flexible at times. Lower down your arms on your sides till you experience a stretch in the chest region. Then bring dumbbells down. Make sure you do this exercise at the level of your shoulder joint, not your arms or elbows.