9 Best chest exercises make bigger in the gym
Everyone is desperate to get a muscular chest. That’s why you go to the gym and work hard so that you can make a chest.
But you make some such mistakes during a workout. Due to this, your muscles are not developed, and you do not get to see the results.
Fitness experts and trainer Satyajit Chaurasia says that if you exercise well and follow a neat and clean diet. So your chest can grow up to 4 inches in 2 months.
Therefore, today we will tell you 8 such chest exercises through this article. Following this makes an attractive chest.
The chest has 2 heads
Clavicular Head – This is the uppermost muscle of the chest.
Sternal Head – This is the middle and lower muscles of the chest.
Warm-up Before Exercise
Before doing any kind of physical activity, we should warm up the body. Because by warming up, your body adapts to apply heavyweights to that muscle.
Nutrition is needed for the growth of the body. Similarly, for the activation of our muscles, a warm-up is required.
There are many ways to warm up the body, which you can do before exercise. such as jogging, pushups, stretching, jumping rope.
Workout For Middle Chest
1- Barbell Bench Press
First of all, choose the exercise in which we can lift the most weight.
Our first exercise is the barbell bench press. With this exercise, you can target the overall chest.
With this exercise, you can lift a maximum weight. That’s why to include the barbell bench press first in your routine.
How to do:-
- While performing this exercise, keep in mind that more and more minds should be maintained by making muscle connections. That is, feel maximum pressure on the chest.
- Keep the grip of the hands according to the width of your shoulder.
- Take the road slowly downwards and slowly upwards.
2. Dumbbells Bench Press
Those people who cannot make a mind-muscle connection in Barbell Bench Press then should include Dumbbell Bench Press in their exercise
How to do:-
- While performing this exercise, keep your position exactly right, so execute the techniques well.
- Keep in mind that your lower back is slightly raised.
3. Flat Dumbbells Fly
Our third exercise is the flat dumbbell fly. This exercise makes the overall chest thick and helps in giving a rounded shape to the chest.
How to do:-
- While performing this exercise, keep the position and posture in mind.
- Keep the feet on the ground.
- Keep a slight tilt in the hands, then continue the exercise.
Workout For Upper Chest
4- Incline Dumbbells Press
Incline Bench Angle – 30 degrees or 45 degree
The first exercise to target the upper chest is the Incline Dumbbell Press. It is a compound exercise, and this exercise is considered an effective exercise for growing the upper chest.
How to do:-
When performing this exercise, be careful not to lock your elbows. Use light weights at the start.
5. Incline Crucifix Flys
Our second exercise for the upper chest is the Incline Crucifix Fly. Very few people do this exercise, but this exercise is effective for making the upper chest thick, if you want to make your chest thick, then include it in your exercise.
How to do:-
- To perform this exercise, you have to maintain the position like a dumbbell fly but with a slight difference that you have to keep your wrist straight as shown in the image above.
- Use lightweight in this exercise, later you can use heavyweight according to you.
6. Incline Barbell Press
Our third exercise is the Incline Barbell Press. This exercise is a very effective exercise, through the exercise grows the upper chest very quickly.
How to do:-
- While performing this exercise, keep in mind that the width of the shoulder move accorded with the grip.
- Creating a wider grip increases your chances of getting a shoulder injury.
Lower Chest
7- Handle Dips
Our first exercise for the lower chest is handled dips. This exercise is good and effective.
How to do:-
- While performing this exercise, keep in mind that keep your wrist stable.
- Perform this exercise by bending the legs and making a stable body.
8. Pull-Over Dumbbell
Another exercise for our lower chest is the pull-over dumbbell across the bench. This exercise opens up the ribcage of the chest and gives an attractive look.
How to do:-
- While performing this exercise, keep in mind that keep the grip of your hands narrow.
- Keep the elbows straight.
9. Pull-Over Dumbbell
The third and final exercise for the lower chest is the cable cross fly.
How to do:-
- While performing this exercise, keep in mind that do not use heavyweight in the beginning, and start the exercise with lightweight.
- Contract and stretch the chest muscles as much as possible.
This exercise is very effective in getting the chest good muscular and in shape, this exercise is effective for the transformation of your chest. We hope that you will get a lot of information from this article”9 best chest exercises in gym “.
If you have any doubt then you can ask by commenting below.