Exercises that define and sculpt your chest help you look your best at the beach or the gym.
Working out the chest means working out the inner muscles, better recognised as the “pecs.” While the pecs are the biggest muscles in the chest, several smaller muscles support the inner muscles, including the latissimus dorsi tissues on the sides of the chest and the trapezius tissue around the shoulders.
Here’s a look at some top workouts to build your muscle and size while helping boost your overall daily movement.
‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’
Barbell Bench Press
Equipment Needed: Barbell
1.Position yourself on the bench with your feet firmly on the ground and your posterior flat.
2.Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into commencing position, with guidance from a spotter if needed.
3.Place the bar over your chin or upper chest, keeping your elbows and wrists straight.
4.Inhale and lower the bar gradually until it reaches your chest below your armpits. As you go deep, flare your elbows out slightly.
5.Next, exhale and press the bar up, keeping your wrists straight and your back flat.
‘Success usually comes to those who are too busy to be looking for it.’
Pec Deck
1.Keep your paws flat on the floor, at least shoulder-width apart.
2.With your back firmly against the seat, lift your arms until they reach shoulder level. Place your elbows on the middle of the pad on the wings of the machine.
3.With a soft and slow movement, push the wings together, stopping just before they touch.
4.Reverse to the starting position slowly
‘If you think lifting is dangerous, try being weak. Being weak is dangerous.’
Bent Forward Cable Crossover
Equipment Needed: High Pulley Machine
1.commence this workout either with your feet planted hip-width apart or with one in front of the other as if you are walking.
2.Grip the pulley handles with your arms straight out and facing inward, making sure that your hands are below your shoulders and your elbows are bowed a bit.
3.Make your moves slow and measured no jerking as you bring your hands together and extend your arms. For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other.
4.Bring your arms slowly back to the opening position with control. Don’t let your arms go back past the shoulders.
The only place where success comes before work is in the dictionary.’
Chest Press
1.Adjust the chest press bench so that you sit with knees bent slightly and your toes on the floor.
2.Grasp the grips, and exhale as you push them away until your arms are right out. Keep your elbows slightly curved.
3.As you inhale, pull the bars toward you slowly and with control, without letting the weights touch down.
Inclined dumbbell flies
‘The successful warrior is the average man, with laser-like focus.’
Equipment Needed: A Set of Dumbbells
1.Take a dumbbell in each hand and lie on a bench, feet securely on the floor.
2.Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms facing inward. Keep your wrists upright.
3.Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width distant. Keep your elbows upright but not locked.
4.Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel.
5.”Fly” the dumbbells toward the ceiling in the same gentle arc.
‘A champion is someone who gets up when they can’t.’
Dips
1.Grasp the parallel dip bars firmly and lift your body.
2.Keep your elbows straight, your head in line with your trunk, and your wrists in line with your forearms.
3.Bring one leg across the other to stabilize the lower part of your body, and pull in your abs.
4.Exhale, and bend your elbows to drop your body. Keep your elbows near your sides. Your legs should be directly under your body to avoid tilting or swinging.
5.Lower yourself until your elbows are at a 90-degree angle and your upper arms are lateral with the floor. Keep your wrists upright.
6.Pause, and then straighten your elbows, pushing into the bars with your hands, and return to the beginning position. Keep your body vertical and your wrists straight.
‘What hurts today makes you stronger tomorrow.’
Pushups
Get the most from your pushups by paying close attention to your form.
1.Tighten your abdominals, keep your back flat, your neck in alignment with your spine, and keep your elbows close to your sides.
2.With your hands directly under your shoulders, lower yourself slowly and with control.
3.Lastly, press up.
