'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
Building a strong and chiselled chest must be on the wish list of every fitness enthusiast for it not only aids in maintaining a robust physique but also aids in a slew of movements performed by other muscles in the upper body.
To pump lift the chest, one must include a highly targeted training program that includes a perfect blend of exercises involving body weight and free weights. Furthermore, one must also include enough variety in their workout programs to avoid any further complications such as muscle imbalances.
However, before performing any chest workouts, keep the following workout tips in your mind.
1. It is best to have a healthy diet that is rich in lean protein for it is quintessential for muscle building and recovery.
2. Perform adequate warm-up exercises before any workout to flex the muscles and improve blood circulation to the target muscle group.
3. Exercise caution while working with free weights. Always aim to train with weights that do not cause fatigue within the first couple of reps.
Let us not wait any longer and look closer at the five effective exercises that one could add to their training program to pump lift their chest.
#1 Dumbbell Bench Press
This beginner-level exercise is extremely effective in toning all the regions of the pectoral muscles while also building the biceps, triceps and the deltoids.
Instructions:
Step 1: Lie on a flat bench and hold dumbbells in both the hands. Ensure that the palms are facing away from the body throughout the duration of the exercise. Extend your arms upwards such that they are perpendicular to the torso. The dumbbells must be directly above the shoulders.
Step 2: Gradually lower the dumbbells until they are just above the chest region. In this position, the elbows must be bent, and the upper arms must be parallel to the upper body.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tips: Keep the elbows close to the body throughout the duration of the exercise. For maximum efficiency, do not rush through the exercise and focus on a proper form.
Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest
Next up: Push-Ups
#2 Push-Ups
The push-up is one of the best bodyweight exercises to build the muscles in the chest region. Moreover, with its simple motion, it could even be performed by beginners and casual trainers.
Instructions:
Step 1: Lie on the floor in a prone position with your feet placed close to each other. Quickly transition yourself into a plank with fully extended arms such that the entire body is resting on the palms and the toes. In the initial position, ensure that the palms are directly below the shoulders.
Step 2: With a stationary upper body, lower yourself until the chest is just inches above the floor.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tips: Vary the position of the palms to tone the different regions of the pectoral muscles. Perform the exercise while wearing a weighted vest for added resistance and improved customisability.
Also, read 5 Explosive Push Up Workouts To Build A Strong And Muscular Chest
Next up: Incline Dumbbell Fly
#3 Incline Dumbbell Fly
The incline dumbbell fly activates a host of muscles in the upper body. Primarily, it targets the pectoral major muscles. Other stabilisation muscles activated in this exercise include the biceps and the deltoids.
Instructions:
Step 1: Set an appropriate angle and lie down on an incline bench in a supine position. Hold dumbbells in both the hands such that the palms are facing each other throughout the duration of the exercise. Position them above the shoulders with slightly bent elbows.
Step 2: Slowly lower the arms to the side until the dumbbells are in line with the upper body.
Step 3: Pause for a second and return to the starting position.
Perform the exercise for the recommended number of times.
Important tips: Vary the inclination angle to target the different regions of the pectoral muscles. Do not use momentum to lower the dumbbells as it could lead to a serious rotator cuff injury.
Next up: Isometric Chest Squeeze
#4 Isometric Chest Squeeze
As the name says, the isometric exercise targets the pectoral muscles without excessive movement. This exercise is perfect for amateurs and novice trainers for it has a simple motion and requires no special attention.
Instructions:
Step 1: Stand straight with your feet placed at a distance that is approximately equal to the distance between the shoulders. Bring your arms in front of the chest and position them such that both the palms touch each other.
Step 2: Apply pressure on both the palms by tightening your chest. Remember, as this is an isometric exercise, one should ensure that there is minimal movement in this exercise.
Step 3: Hold the position for a minute and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Vary the position of the arms to target the different regions of the pectoral muscles.
Next up: Decline Barbell Bench Press
#5 Decline Barbell Bench Press
The decline barbell bench press is an advanced variation of the standard barbell bench press that targets the major pectoral muscles with increased accuracy. Additionally, the exercise goes a long way towards improving the triceps in the arms.
Instructions:
Step 1: Set an appropriate angle and lie down on the decline bench. Ensure that you lock your feet in place before starting the exercise. Hold a barbell with a medium width grip while positioning the palms away from the body. In the initial position, position it directly above the shoulders with fully extended arms.
Step 2: Gradually lower the arms until the barbell is just inches above the chest region.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Do not use momentum to lower the weights as it could lead to a serious injury. Beginners are advised to perform the exercise with the help of a spotter.
