3 of the Best Exercises to Build Up Your Chest
Most guys who lift want to have a big chest and flat abdominal muscles to show off their efforts. By sticking to basic mass building chest workouts and varying the number of repetitions or the angle that the weights are lifted at can give you the hard pecs that you want. Here are some of the best chest exercises that you can do to get the well-defined, hard chest that all bodybuilders desire:
1) Barbell Bench Press – This is one of the most basic chest exercises that you can do to build up your pectoral muscles. Start out with a lighter weight to warm up and with each set of reps, add more weight until your last set is at the maximum weight you can handle. Doing this will help tear down the muscle fibers and make your chest bigger faster.
Lay down on a bench with your feet firmly planted on the floor for support. Have a spotter hand you the barbell and grip it with your hands slightly wider than shoulder width. Keep the weight off your chest with your elbows bent. With controlled movements, press the barbell up under your arms are locked and then pause before bringing the weight down to the starting position. Along with your pecs, the bench press will work the deltoids and trapezius muscles too.
2) Flat Dumbbell Fly – This exercise involves more muscles across the chest than bench presses. Two sets of reps should be done, the last one with heavier weights, to break down the muscle fibers until they are fatigued. Start the exercise lying on your back on a bench, with your feet flat on the floor.
Hold the dumbbells up, with your arms straight out in front of you over the lower part of your chest. Bring them down with controlled movements, bending your elbows slightly as you do, and stop when your elbows start to dip under your chest. Your chest should pop out slightly. Squeeze, pause and then return the dumbbells to the starting position. This exercise works the pectoralis major, your biceps and your deltoids.
3) Bar Dip – Your bodyweight is going to act as the resistance for this chest building exercise. Start with your grip as wide as you can get it and lift your body up so your arms are straight. Your knees should be bent and your ankles crossed.
Dip down by bending your elbows and go as low as you can. When you press up, stop halfway, kick your feet back and bring your chest as far forward as your can before returning to your starting position. This exercise works the pectoralis muscles, the rhomboid muscles in the shoulders, the anterior delt, your triceps and latissimus muscles in your back.
There are more chest exercises you can add to these to bulk up your chest and get ready for competition or just to fill out your shirts. Remember to use controlled movements so you won’t cheat yourself out of the hard muscles you want.