Exercises for Chest
Exercises for chest
Chest is an important part of your complete physique. If you want to develop your chest deep, strong and well shaped then you need to know proper chest exercises with best techniques.
1. Barbell bench press: Bench press is an important and best exercise for the chest. It will give shape, muscle mass and overall development to your chest.
Lie on a flat bench and keep your feet on the floor. Now lift the bar from the rack and hold it at arm’s length. Lower the bar until it touches your chest area. Raise it until your arms are nearly locked out.
Perform in a controlled motion and do not bounce the weights off the chest.
2. Barbell incline bench press: It is very useful exercise to build muscle mass in middle and upper chest region.
Lie on an incline bench at 45 degrees. Lifts the weight off the bar, lower the bar and touches above your nipple area. Raise the bar until your arms are nearly locked out.
Perform stretches in between your chest exercises.
3. Dumbbell flys: Flys is a very important exercise to build muscle mass in your inner chest. We have two types of flys exercises:
a. Flat dumbbell flys: Lie on a flat bench and put your feet on the floor for better balance. Hold the dumbbell above you with palms facing each other. Lower the dumbbell on the sides as far as possible and thrusting your chest out. Up the weight and go back to the starting position.
Avoid jerky movements and do not bounce the weight off the chest.
b. Incline dumbbell flys: Lie on a bench set to about 45 degrees with a dumbbell in both hands. Lower the dumbbell until you feel a good stretch in your chest. Now raise it and give good squeeze to your chest muscle at the top.
4. Pullovers: It is very important exercise to build a complete chest and make your rib cage strong.
Lie on a bench across on your shoulder and hold a dumbbell with both hands and get it straight over your chest. Now, lower the dumbbell as far as possible and feel a good stretch in your rib cage. Raise it and get back to the starting position.
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