Bodybuilding Exercises for the Chest
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The focus in bodybuilding is on the development of lean muscle mass while shedding excess body fat. Bodybuilding enthusiasts need to undergo rigorous working sessions in order to develop a great physique. The best way to acquire a great body is by a combination of regular exercise, a well balanced diet, adequate amount of rest and proper supplementation. Exercise boosts the body’s metabolism, increases resistance and accelerates the development of lean muscle mass. The emphasis in bodybuilding is laid on the development of the muscles of all the parts of the body in order to get a well sculpted physique. There are various exercises that are performed in order to train the muscles to get the desired curves. Exercises of the chest play a significant role in developing the muscles of the torso and enhance the overall appearance of the individual.

Bodybuilding is the art of systematically and efficiently training the muscles to develop a great musculature with the right curves and angles. It not only enables athletes to develop a great curvature but also enhance the overall performance of individuals in other fields such as rugby, dancing, ballet, tennis, football, gymnastics, swimming, running, martial arts, golf etc.  In order to develop the body of your dreams it is essential for you to enroll yourself in a bodybuilding training session to reach your goals faster.

The desire for a better developed chest is a great motivator for a number of men looking to pursue bodybuilding. It boosts their self confidence and performance. In some way, it is also an emblem of male virility and valor. Exercises for the chest can also benefit women in a number of ways. Strong chest muscles are beneficial for a number of sports such as rugby, basketball, net ball, volleyball, rowing, gymnastics, swimming etc.

The chest is made up of the Pectoralis Major and Pectoralis Minor. The former is bigger in size than the latter and can span most of the clavicle and sternum. It is attached to the upper arms and performs a number of functions at the shoulder such as flexion, adduction and inward rotation. Strong chest muscles are needed in contact sports such as basketball. Football, rugby, net ball etc.

Why Work the chest muscles?


The chest comprises of some of the largest groups in the upper body. These muscles have the potential to handle a lot of weight which allows the body to burn more calories effectively. The emphasis in bodybuilding is on developing lean muscle mass while shedding excess weight and exercises for the chest enable enthusiasts to acquire a well sculpted body. Chest workouts also serve as great warm ups for smaller muscle groups. These workouts can be performed up to three non-consecutive days in a week. It is recommended to take at least 2 to 3 days off with heavy weight exercises. The total development of the chest is dependent on two types of movements— The Press and fly.

Types of exercises for the Chest:


Barbell Bench Press: This is performed on a regular free weight flat bench press machine. Lie flat on your back and hold the barbell above you with a grip that is slightly shoulder width apart. Lift the barbell off the rack and lower it to about 3 inches above your chest. Return to the start position.

Inclined Dumbbell Flyes:
Position yourself on a free standing incline bench lying on it with your back flat. Hold a dumbbell in each hand and stretch your arms outwards. The dumbbells must be held with your palms facing downwards towards one another. Your elbows must be slightly bent and you must squeeze your pecs on the peak of the movement. This calls for controlled movements.

Peck Deck Butterflyes:
Use a Peck Deck machine to perform this exercise. Squeeze your fore arms and elbows in together in such a manner that they almost touch each other. Squeeze the pecs at the peak of the movement and hold to a count of one. Return to the start position and repeat.

Dumbbell Pullovers: Lie flat on a bench and hold the dumbbells in each hand above your chest with your elbows slightly bent.  Lower the dumbbells backwards to stretch your arms behind your head as far as possible. The arms and the dumbbells must drop below the bench in order to gain maximum benefits from the stretch. Return to the start position and repeat.

An ideal combination of regular exercise, proper diet and adequate amount of rest and supplementation can work wonders for your body. Consult a doctor in case you are suffering from any medical condition prior to performing any of the bodybuilding exercises.