Chest is the foundation stone of any bodybuilder’s physique. Building up the chest has always been considered as a difficult task. The reason could be chest muscles take time to develop because of their size. Chest muscles require rigorous workout routines as they have lots of fibers. Most of the times, people are not trained with high intensity on power exercises, such as, bench press, and that’s why they don’t get desired results.
For complete chest development, you are required to perform two types of movements-Press and Flys. While doing any exercise, it is important to carry out the movements properly, or else, you’ll not get the best possible result. Once you learn bad exercise habits, it becomes really difficult to unlearn them. So, it is always good to become skilled at the right techniques of exercising from the very beginning. Given here are some basic chest exercises, essentials to a well-built chest.
Barbell Bench Press
- To start with, lie on a flat bench and place your feet on the floor a bit more than shoulder width apart.
- Make sure to keep your back flat on the bench.
- By a grip broader than shoulder width, hold the barbell above your body, and then slowly, lower to the center of your chest.
- Without getting the weight off your chest, take the barbell up to the center of your chest until your arms are straight and your elbows are locked.
- Slowly lower the bar down.
- First of all, sit down on a flat bench with a dumbbell in each hand.
- Lie down while keeping the dumbbells close to your chest.
- Extend your arms, and lift the dumbbells over your chest. While doing this, slightly bend your elbows.
- Ensure to keep your hips and shoulders flat on the bench, and your feet flat on the floor.
- Now, in an arc-like motion, lower the dumbbells to the sides of your body.
- Whilst at the lowest point, your bent elbows should be parallel to the bench.
- Slowly bring the weights back over your chest in an arc. Throughout the exercise, make sure to maintain the bend in your elbows.
- Kneel down on the floor. Keep your hands flat on the floor slightly more than shoulder width apart. In this position, your shoulders must be over your hands and your arms straight.
- Now, move your feet back and place your toes on the floor in order that your knees are off the floor and your legs straight. Ensure that your body must be in a straight line from your shoulders to your ankles throughout this exercise.
- Keep your head and neck aligned with your body so that you’re looking down towards the floor. This is the initial position.
- In a controlled manner, lower your body down towards the floor, bending your elbows, until your body is about to touch the floor.
- Now, push your body up away from the floor while straightening your arms, until you have returned to the initial position.