A wide chest is what every man on this earth dreams to possess. It is this innate urge and real life fantasy, which takes most of the men to the gymnasiums in their vicinity. A worked up body attracts one and all with the chest being an eye catcher. Chest muscles are actually made up of the pectoralis major and the pectoralis minor. These are the two muscle groups that are worked up to attain that perfect look. Also, a well-built chest is quite helpful in playing sports, which require a lot of pushing such as football and rugby. So, to get that irresistible sporty body, read some effective chest workout exercises, given below.
Chest Workout Exercises
Incline Dumbbell Press
- Lie down on an inclined bench such that your back is flat on the bench and feet firmly on the floor.
- Roll your shoulders so that the shoulder blades are firmly pressed against the bench and your chest is firmly stuck up.
- After properly adjusting your position, grab one dumbbell in each hand and lift them up straight up at eye level.
- Inhale while lowering the weight and exhale, when the weight reaches chest level.
- Make sure you pause at the end of the movement and feel the tension in the chest region.
- Keep your shoulders at the same level consistently and focus the tension on your upper chest.
- Lie flat on a bench press so that your back is stuck up to the bench absolutely straight and the bar is at eye level, above you.
- Grab the bar with your thumbs either inward or outward, such that the bar is a little more than shoulder width.
- Inhale while lowering the weight to your chest level. Take a pause and push the weight back up. Be very careful during the movement as imbalance can cause serious injury.
- Repeat the process until you reach exhaustion.
- Keep the position of your elbows in the same axis while bringing the weight up and down.
Flat Dumbbell Flies
- Fix yourself firmly on a flat bench and hold up a pair of light dumbbells.
- Take the weights straight up above the chest such that they touch each other in a parallel manner.
- Bring your arms down slowly, keeping your elbows slightly bent throughout the exercise. This will prevent you from any injury
- Repeat the exercise, keeping the weights under control as well as stretching your chest.
- Make sure your feet are firmly grounded and do not arch your back.
- Your knuckles should be facing outwards at the start. You can even twist the dumbbells inward at the top of the movement to add more tension.