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The best chest exercises for all levels



If you spend a lot of time in the weight room or are about to start a rigorous fitness program, there is a good chance that you want to increase your breast size. Honestly, even if you have no intention of ever entering a gym, you would probably not say no to larger pectoral muscles. Unfortunately, there is no magic shortcut – it will only happen if you work on it.

"Building a bigger breast certainly will not happen overnight, but with the right exercises that address your pectoral muscles from every angle with appropriate repetitions ranges make sure you get the results of the transplant," says Robert Stevenson, Optimum Nutrition Gold Standard PT of the year.

"To develop your breast, you should include chest exercises at least two days a week in your workout. If you are an experienced lifter, you should use sets with a maximum of one to three reps, a heavy one of four to eight reps, a medium of eight to 1

2 reps, and a lighter one (over 12 reps). If you're new to the gym, stick to lighter weights and higher reps until you've refined your technique.

"It's extremely important to train your chest from all angles, not just focusing on the largest muscles in your chest – the pectoralis major – but also the smaller ones like the pectoralis minor and the clavicular pectoralis. "

To help you on your way to a bigger breast, we asked Stevenson and Keith McNiven, the founders of the Personal Training Company, Right Path Fitness, to recommend their favorite chest exercises for beginners, advanced and advanced, and we did taken a few of our favorite exercises.

Chest exercises for beginners

Pushing up with hands

A great place For beginners: Place your hands on a raised surface and push it up.

"With this exercise, you can easily adjust the difficulty of pushing up. You can do it on a raised surface such as a bench, a box, or a bar in a squat frame. "

" This is one of the most common exercises I use on clients who are not ready for a push-up on the floor.

Bevel press

Set a bench at an angle of 45 °. Lie on the bench and hold a dumbbell in each hand on the shoulders. The elbows are bent by 90 °. Push the dumbbells up until your arms are straight. Lower control.

"For beginners in the gym, starting on the shallow bench can be quite daunting and cumbersome. When you start on a hill, the transition to getting up on the dumbbells is made a little easier, "says Stevenson. Keep the other ends of the straps straight with straight arms. Slowly twist your arms around until they meet in front of your chest, keeping them straight. Then slowly bring it back to its original position.

"This is a safe and effective way to tell the difference between a press and a flying motion for beginners," says Stevenson.

"When you use the bands, the maximum tension is created at the point where your hands meet in the middle. This also means that the risk of injury at the stretch point of the exercise is lower.

"This can also be used as a finisher to cause unreal breast burning at the end of a workout. Try 60 second fast reps and you'll see what I mean!

Intermediate Exercises on the Breast

TRX Pressure for Flying

Hold the straps shoulder-width apart with palms facing down, and lean straight into a pair of TRX ropes. Lower until your thumbs match your armpits, then push up. Rotate your wrists so that your palms face inward, keeping your elbows slightly bent. Move your hands sideways so that your chest falls down and is between the handles. Bring your hands back together to bring your chest back to its starting position.

"As with elevated hands, the difficulty of this variation can be drastically changed by simply moving your foot," says Stevenson. "The farther your feet are from the TRX ropes, the harder it gets."

Switching between a push-up and a flying motion requires a bit of coordination, but once you've cleared it, you'll feel the added effect of combining those two exercises into one.

Barbell Bench Press

A classic chest exercise, and that's just meant as a compliment. Lie on a bench and grab a barbell with your hands slightly wider than shoulder width. Bring the latch to your chest and then push it back up.

"This is and remains the father of chest exercises," says Stevenson. "A mix of sloping, flat and tilted bench presses ensures that you hit your chest from top to bottom."

Cable Junction

Imagine having both ends of the pulleys in the middle of the cable machine level. Bend slightly forward at the waist and hold the handles with your elbows slightly bent. Pull your hands down and over your body, then slowly return them to their original position, leaving the bend in your elbows throughout the movement.

"This is certainly my second favorite exercise after a bench press," says Stevenson. "With the cable junction, you can work on the pulley from low to high, across the middle and from high to low, making sure you get the chest DOMS that everyone craves. Replace this exercise with every pressure on the chest for maximum gains and a terrific burning sensation.

Crossing the Resistance Band

"The crossover exercise on the cable machine is an excellent way to train your chest, but you can also move with the help of resistance bands," says McNiven. "One benefit of using resistance bands is that you can perform the movement at home or outdoors.

" Wrap the resistance band like a post behind a solid surface and hold the ends of the band away from the post in any direction Hand. Move your arms aside, open your chest and then join the ends of the resistance bands in a controlled motion in front of your chest.

Exercise ball push-ups

  Exercise ball push-ups, step 2

"Pushing up is one of the best exercises for the chest, and if you really want to challenge yourself, imagine an exercise ball. McNiven says, "Stand with the ball in front of you, put your abs on the ball and your hands on the floor. Move your hands forward and roll your body down until the ball is firmly under your toes and your arms take yours. "Hold your arms a little farther than shoulder-width apart, and bend your elbows as you inhale to submerge your body Take control and then, as you exhale, extend your arms and push them up. "

Dumbbell flies

To hit a wider range of chest fibers than the bench press, stand with two dumbbells and one on top Lie down on your back and hold the dumbbells above your chest, with your arms pointing to the ceiling, keeping your elbows slightly bent and your back flat against the bench, and lowering the dumbbells as far to the sides as possible Take a short break and bring the dumbbells over your chest back together, aiming for three sets of eight reps each, and use a weight that keeps the last p aar reps are hard to deal with.

Advanced Breast Exercise

Bottom-to-top

"You need a stocked or Smith machine for this machine and a set of parallels [tall handles]," says Stevenson.

"Start with the rod at the bottom of the rack, hold on to the parallels and place your feet on the pole so that your body is straight as it would be in a plank. Perform ten to fifteen pushups, making sure your chest is well below parallels on the parallels.

"Then place the bar on the next pin of the Smith machine or the holes in the rack and repeat the process. Repeat this process until you are at the top of the frame or your chest and shoulders can not walk. This is the ultimate in high press and an impressive exercise in any gym.

Single Dumbbell Press

"Not to be confused with a one-armed dumbbell press, this is a press that uses both arms, but only a dumbbell," says Stevenson.

"Imagine you are trying to squeeze a dumbbell at both ends so that your power is directed from both ends to the center. Once you apply the power inward, you will feel the muscle fibers in your chest begin to fire. Keep the pressure constant while pushing the dumbbell up and down. This exercise really targets the middle of the chest. "

Weighted Dip

" Dips are simple but highly effective, "says Stevenson.

Maintain as broad a grip as possible to maximize weight on the chest. For sets of low reps, wear a diving belt or hold a dumbbell between your legs.

Gossip support

Gossip support is a powerhouse for plyometrics movement that recruits fast-twitch muscle fibers and stimulates growth in areas that other exercises can not. From the upper push-up position, lower the position until your chest almost touches the ground, and then explode with a pressure that is so strong that you have time to clap your hands and put your palms back on the floor.


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