TESTOSTERONE | SHOULDERS | BICEPS | TRICEPS | LEG | ABS | NUTRITION
Training your chest properly, results you to look stronger and improves you’re physique. These muscles are responsible for functions you need throughout the day and widely used to move and control the arm to perform vertical, lateral and rotational movements. Also chest muscles are involved in moving rib cage during deep breathing. The chest muscles are made up of pectoralis major and pectoralis minor. Combination of these two muscles are known as “pecs”. The pectoralis is a large, fan shaped muscle. You might guess from word ‘major’, means it makes up the majority of the chest muscle mass.
The pectoralis muscle helps your shoulder and arms to move towards during chest workout. That’s why when you are training your chest , you’l likely notice that your shoulders and triceps are also include in this movement. Training your pecs helps you get stronger in movements that require strength , whether its pushing your body or something else. Your pecs also prevent against injury by stabilising your shoulder and shoulder blade.
- Improved Posture: As the pecs are one of the largest muscles in your chest, the pecs play a major role in maintaining good posture. In addition to your shoulder, your pecs also helps to stabilise you back and shoulders.
- Better Breathing: Training your pecs support deeper breathing by improving your posture, strengthening and lengthening chest muscles. Because your chest muscles are involved in moving rib cage during deep breathing.
- Breast Growth: It is likely a myth that training chest muscles will make breast smaller, but training your pectoralis muscles will actually do the exact opposite. By building muscles around breast tissue, this helps to provide more strength and support during lifting.
- In daily life activities: You don’t realise, but you use pecs a lot in your daily life activities. Anything that involves lifting, holding, squeezing or pushing are dependent on your pecs; so it doesn’t hurt to have a little extra strength in that muscle group.
How to Build Chest Muscles: A Step-by-Step Guide to Power Up Your Pecs and Achieve Impressive Results
How to Build Chest Muscles: Let’s Dive into a Comprehensive Guide
1.) Incline Push ups
1.) Move into push up position. Get into an all-fours position with your toes contact with the floor and hands on the wall or a height surface making a 45 degree angle.
2.) Hands position. Grip the height object with your hands , chest up, engaging lats, and face straight. Your hands should be spaced a few inches apart , align to the chest.
3.) Lower yourself. By bending your elbows until your chest nearly touching object or until your upper arms are even with your back. Your elbows should be close to your body. Pause at the bottom of the movement.
4.) Push your body up. Now push your body up in same position you went down keeping your back straight and tense your abs and chest. By maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows.
5.) Repeat. Finish the movement by squeezing your chest and triceps. Repeat for the desired number of reps.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Incline Push-ups
Incline pushups are great warmup to prepare for chest workout. Warmup prevent your body from injuries. Pushups helps you to build muscles and strength in your upper-body. This upper chest workout target anterior deltoids muscle groups in shoulders , chest muscles (pectoralis major) , and specially the tricep brachii. It helps to increase core stability , with proper form push-ups activates abdominal muscles and lower back muscles . By activating these muscles , push-ups can improve your posture. There are wide range of pushups variation which can meet your current physic level, you can increase intensity of push-ups as you become more stronger. This chest exercise is versatile which requires no equipment and can be easier or more challenging by putting weight (plates) on your back. If your goal is weight loss, then you can perform push-ups as your cardio workout, also helps to boost metabolism. Push-ups improve your upper body strength which results in other workouts like bench press, triceps etc. So push-ups are the best chest exercise which should be added to your workout plan.
Precautions
If you have any shoulder , elbow and wrist injury consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure safety of an individual , in order to attain optimal results you may need to modify each exercise according to individual needs. Always choose weight that allows you to have full control of your body throughout the movement. While performing an exercise your mind should have connection with the muscles you are targeting , and stop immediately if you note pain or discomfort. To see better progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Avoid half repetitions, increase your range of motion until you able to to come all the to the floor without losing form. Before performing push-ups, your shoulder blades and back muscles should be contracted up (back) with your chest up. Avoid rapid execution at the starting of exercise , make sure you are doing your reps slow and steady that will help you to get bigger chest. Remember to inhale as lower toward the ground and exhale as you press back to the start.
2.) Bench press
1.) Get into starting position. Begin this chest exercise by lying on the bench. Keep your spinal curve in natural ( comfortable ) and relaxed position. Slightly up the lower back, making curve. Don’t force it to curve too much. Press your feet solidly into the ground and keep your hips tight on bench throughout the movement.
2.) Grasp the barbell. Grasp the barbell with your palms facing upward. Your hands should be slightly wider than shoulder-width apart and the angle of upper arms is about 45 degree to the body.
3.) Lift the bar up. With chest up and squeezing your upper back muscles, gently lift the bar off the rack and position it directly above the chest by locking your elbows. Inhale and then slowly lower the bar to the chest about nipple level, continue the downward movement until your chest get tight ( tension created ).
4.) Hold. Hold the downward position for a second.
5.) Push the bar back. After holding for a second, Exhale as lift the bar up, by extending your arms. ( Focus only on your targeted muscle ).
6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension and fatigue in chest.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of pull-up bar
Chest workout is not only beneficial for chest muscles, but also effective for whole upper body muscles like shoulders, triceps, and back muscles, etc. This chest exercise is effective in strengthening and building muscles in upper body. This chest workout is again effective as a great cardio exercise. It also burns stubborn calories and works wonder for lungs and heart. Besides, the chest it also strengthen the muscles of the upper back. Therefore you feel pump in your arms and upper back muscles during chest workout. This chest exercise helps to build aesthetic power in your body by targeting shoulders as well. This chest exercise is best for target pectoralis major and pectoralis minor and in building a bigger and wider chest. When chest exercise regularly and in right way, trains the deltoids and provides health balance of muscles. Regular reps enables better flow of blood, allowing your chest to get into better shape.
Precautions
You should not perform this chest exercise if you have shoulder, elbow injury . Consult your physician before beginning this exercise. Make sure your bar is not too low – over the mouth and the neck during racking or unpacking it. Means directly lift the bar by extending your arms from the chest for racking the bar. Your hands should be placed at proper width not too wide or close to each other, otherwise it lead to serious shoulder, elbow and pectoral muscles injury. Another big mistake is incorrect thumb position, Your hand grip should be over hand with thumb placed under the bar, don’t place the thumb behind the bar – this position is known by suicide grip. In behind bar grip there are more chances of falling bar on your face and neck, So avoid it. Don’t arc too much and keep your buttocks flat on the bench. Avoid locking your elbows, the safe way is not to lock elbows suddenly.
3.) Incline bench press
1.) Get into starting position. Set up your incline bench at an angle of 30-45 degree and begin the exercise by lying on the bench. Keep your spinal curve in natural ( comfortable ) and relaxed position. Slightly up the lower back, making curve. Don’t force it to curve too much. Press your feet solidly into the ground and keep your hips tight on bench throughout the movement.
2.) Grasp the barbell. Adjusting the height of seat, grasp the barbell with your palms facing upward. Your hands should be slightly wider than shoulder-width apart and the angle of upper arms is about 45 degree to the body.
3.) Lift the bar up. With chest up and squeezing your upper back muscles, gently lift the bar off the rack and position it directly above the collarbone by locking your elbows. Inhale and then slowly lower the bar to the chest above nipples, continue the downward movement until your chest get tight ( tension created ).
4.) Hold. Hold the downward position for a second.
5.) Push the bar back. After holding for a second, Exhale as lift the bar up, by extending your arms. ( Focus only on your targeted muscle ).
6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension and fatigue in chest.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of pull-up bar
Incline bench is an great upper chest workout to focus more on the upper pecs. For developing the upper portion of pectoral muscles incline bench press is best. Chest workout is not only beneficial for chest muscles, but also effective for whole upper body muscles like shoulders, triceps, and back muscles, etc. This chest exercise is effective in strengthening and building muscles in upper body. This chest workout is again effective as a great cardio exercise. It also burns stubborn calories and works wonder for lungs and heart. Besides, the chest it also strengthen the muscles of the upper back. Therefore you feel pump in your arms and upper back muscles during chest workout. This chest exercise helps to build aesthetic power in your body by targeting shoulders as well. This chest exercise is best for target pectoralis major and pectoralis minor and in building a bigger and wider chest. When chest exercise regularly and in right way, trains the deltoids and provides health balance of muscles. Regular reps enables better flow of blood, allowing your chest to get into better shape.
Precautions
You should not perform this chest exercise if you have shoulder, elbow injury. Consult your physician before beginning this exercise. Make sure your bar is not too low – over the mouth and the neck during racking or unpacking it. Means directly lift the bar up by extending your arms from the chest for racking the bar. Your hands should be placed at proper width not too wide or close to each other, otherwise it lead to serious shoulder, elbow and pectoral muscles injury. Another big mistake is incorrect thumb position, Your hand grip should be over hand with thumb placed under the bar, don’t place the thumb behind the bar – this position is known by suicide grip. In behind bar grip there are more chances of falling bar on your face and neck, So avoid it. Don’t arc too much and keep your buttocks flat on the bench. Avoid locking your elbows, the safe way is not to lock elbows suddenly.
4.) Decline Bench Press
1.) Get into starting position. Set up your decline bench at an angle of 15 to 30 degree and begin the exercise by lying on the decline bench and ankles placed behind the ankle rests. Keep your spinal curve in natural ( comfortable ) and relaxed position. Slightly up the lower back, making curve. Don’t force it to curve too much. Press your feet solidly into the ground and keep your hips tight on bench throughout the movement.
2.) Grasp the barbell. Grasp the barbell with your palms facing upward. Your hands should be slightly wider than shoulder-width apart and the angle of upper arms is about 45 degree to the body.
3.) Lift the bar up. With chest up and squeezing your upper back muscles, gently lift the bar off the rack and position it above your lower chest to upper abdomen by locking your elbows. Inhale and then slowly lower the bar to the chest approximately in line with your nipples, continue the downward movement until your chest get tight ( tension created ).
4.) Hold. Hold the downward position for a second.
5.) Push the bar back. After holding for a second, Exhale as lift the bar up, by extending your arms. ( Focus only on your targeted muscle ).
6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension and fatigue in chest.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of pull-up bar
This is an great lower chest workout to focus more on the lower pecs. For developing the lower portion of pectoral muscles decline bench press is best. Chest workout is not only beneficial for chest muscles, but also effective for whole upper body muscles like shoulders, triceps, and back muscles, etc. This chest exercise is effective in strengthening and building muscles in upper body. This chest workout is again effective as a great cardio exercise. It also burns stubborn calories and works wonder for lungs and heart. Besides, the chest it also strengthen the muscles of the upper back. Therefore you feel pump in your arms and upper back muscles during chest workout. This chest exercise helps to build aesthetic power in your body by targeting shoulders as well. This chest exercise is best for target pectoralis major and pectoralis minor and in building a bigger and wider chest. When chest exercise regularly and in right way, trains the deltoids and provides health balance of muscles. Regular reps enables better flow of blood, allowing your chest to get into better shape.
Precautions
You should not perform this exercise if you have shoulder, elbow injury. Consult your physician before beginning this chest exercise. Make sure your bar is not too low – over the mouth and the neck during racking or unpacking it. Means directly lift the bar up by extending your arms from the chest for racking the bar. Your hands should be placed at proper width not too wide or close to each other, otherwise it lead to serious shoulder, elbow and pectoral muscles injury. Another big mistake is incorrect thumb position, Your hand grip should be over hand with thumb placed under the bar, don’t place the thumb behind the bar – this position is known by suicide grip. In behind bar grip there are more chances of falling bar on your face and neck, So avoid it. Don’t arc too much and keep your buttocks flat on the bench. Avoid locking your elbows, the safe way is not to lock elbows suddenly.
5.) Push-ups
1.) Get on a mat. It’s a good idea to perform this exercise on a mat, which will slightly cushion your hands.Doing it on a hard surface may not be comfortable on your hands and wrists.
2.) Move into push up position. Get into an all-fours position with your toes and hands flexed and in contact with the floor. .
3.) Hands position. Grip the ground with your hands , chest up, engaging lats, and face straight. Your hands should be spaced a few inches apart , aling to the chest.
4.) Lower yourself to the ground. By bending your elbows until your chest nearly touching the floor or until your upper arms are even with your back. Your elbows should be close to your body. Pause at the bottom of the movement.You can also add load by having a weight plate placed on your back – you should feel this load through your chest.
5.) Push your body up. Now push your body up in same position you went down keeping your back straight and tense your abs and chest. By maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows.
6.) Repeat. Finish the movement by squeezing your chest and triceps. Repeat for the desired number of reps.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Push-ups
Pushups helps you to build muscles and strength in your upper-body. These push-ups target anterior deltoids muscle groups in shoulders , chest muscles (pectoralis major) , and specially the tricep brachii. It helps to increase core stability , with proper form push-ups activates abdominal muscles and lower back muscles . By activating these muscles , push-ups can improve your posture. There are wide range of pushups variation which can meet your current physic level, you can increase intensity of push-ups as you become more stronger. This chest exercise is versatile which requires no equipment and can be easier or more challenging by putting weight (plates) on your back. If your goal is weight loss, then you can perform push-ups as your cardio workout, also helps to boost metabolism. Push-ups improve your upper body strength which results in other workouts like bench press, triceps etc. So push-ups are great addition to the workout plan.
Precautions
If you have any shoulder , elbow and wrist injury consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure safety of an individual , in order to attain optimal results you may need to modify each exercise according to individual needs. Always choose weight that allows you to have full control of your body throughout the movement. While performing an exercise your mind should have connection with the muscles you are targeting , and stop immediately if you note pain or discomfort. To see better progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Avoid half repetitions, increase your range of motion until you able to to come all the to the floor without losing form. Before performing push-ups, your shoulder blades and back muscles should be contracted up (back) with your chest up. Avoid rapid execution at the starting of exercise , make sure you are doing your reps slow and steady that will help you to get bigger chest. Remember to inhale as lower toward the ground and exhale as you press back to the start.
6.) Dumbbell Fly
1.) Get into starting position. Begin the exercise by lying on the bench. Keep your spinal curve in natural ( comfortable ) and relaxed position. Slightly up the lower back, making curve. Don’t force it to curve too much. Press your feet solidly into the ground and keep your hips tight on bench throughout the movement.
2.) Pick up dumbbells. Ask your partner hand you 2 dumbbells or pick them up from the floor. Keep the weights close to your chest. Once you are in position, press the dumbbells up to lockout at the top by taking a deep breath.
3.) Lower the dumbbells towards floor. Keep your chest up and squeeze your upper back muscles. Inhale and by bending your elbows down towards the floor slightly lower the weights by stabling your arms. Continue the downward movement until your chest get tight ( tension created ).
4.) Hold. Hold the downward position for a second.
5.) Push the weights back. After holding for a second, Exhale and lift the dumbbells up, by extending your arms. ( Focus only on your targeted muscle ).
6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension and fatigue in chest.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Dumbbell Fly
Dumbbell fly is the one of the best chest workout with dumbbells for pectoralis muscles. This exercise is known as chest opener exercise, other than chest it also target anterior deltoids muscle groups in shoulders , chest muscles (pectoralis major) , and specially the tricep brachii. To perform this chest exercise you don’t need a particular machine, just you need a table or bench. It stimulates the entire chest and opens up the arms and shoulder blades. This chest exercise is effective in strengthening and building muscles in upper body. It also burns stubborn calories and works wonder for lungs and heart. Besides, the chest it also strengthen the muscles of the upper back. Therefore you feel pump in your arms and upper back muscles during chest workout. This chest exercise helps to build aesthetic power in your body by targeting shoulders as well. This chest exercise is best for target pectoralis major and pectoralis minor and in building a bigger and wider chest. When chest exercise regularly and in right way, trains the deltoids and provides health balance of muscles. Regular reps enables better flow of blood, allowing your chest to get into better shape.
Precautions
Don’t lift too heavy, lift weight according to your capacity in order to prevent injury. You should not perform this chest exercise if you have shoulder, elbow injury. Consult your physician before beginning this exercise. Make sure not down and out dumbbells too far, it can put you at risk for injury. Avoid bending the elbows too much it limits the range of motion and decrease effectiveness. Our goal is to to use comfortable range of motion our body allows, otherwise it lead to serious shoulder, elbow and pectoral muscles injury. Control in this chest exercise is very important, from the beginning to the end of this exercise control the movement. The sign that you are not using enough control – dumbbells shaking and both dumbbells are not moving together. Don’t arc too much and keep your buttocks flat on the bench. Avoid locking your elbows at top, the safe way is not to lock elbows. Perform each rep slowly to fully activate your muscles.
7.) Cable crossover
1.) Get into starting position. Stand at the centre of cable crossover machine, Grab one handle with the inside of your one hand and then move towards other side to grab another one to prevent injury.
2.) Take step forward. By grabbing handles take a step forward so the weight in the cable machine slightly get up. Take a tension of weight and you should feel the weight pulling you back. In whole exercise keep your back straight and chest up. Put one foot ahead of another and slightly bent the knee forward to help you to maintain balance while performing the exercise.
3.) Pull handles in front. Now, pull the handles in front of you. If handles in low position then pull the hands up, if at shoulder level then pull forward, if at top then pull the hands downward. Squeeze your chest properly while bringing the hands to nearly touch each other.
4.) Return to starting position. Hold for a second in squeeze position, then in controlled manner slowly bring your arms at starting position.
5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension and fatigue in chest.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Cable crossover
Cable chest exercises are great to add muscle and define your chest and upper body. This is an excellent exercise to stretch your chest and to increase the range of motion to develop chest muscles. Cable crossover hit your chest with three types of movements – upper, middle and lower chest. For upper chest connect the rope at bottom of pulling system , for middle connect the rope at shoulder level and for lower chest connect the cable at the top. Working with cables is more beneficial as compared to free weights because it provide continue tension throughout the range of motion. Working with cable are good addition, you do not feel muscle imbalance, your muscle will develop equally and provide more softer resistance with more effect than free wights. It helps to fill the space between pectorals major inner and works all the chest muscles. Regular reps enables better flow of blood, allowing your chest to get into better shape.
Precautions
Never put your foot together, one should be ahead another with slight bend. Don’t lift too heavy, lift weight according to your capacity in order to prevent injury. Heavier weight can make your movement unstable and put additional strain on your shoulders and decrease the ability to build strength. Right weights helps in progression and results. You should not perform this chest exercise if you have shoulder, elbow injury. Consult your physician before beginning this exercise. Proper wam up should be done at the beginning of this chest exercise before pulling the cables together. Avoid returning your hands from half without touching hands together, it is called half reception. Perform full range of motion with hands touch together in front of you to get define chest. Don’t extend your arms beyond the comfortable level of your shoulders. It will pull unwanted stress on the areas.
8.) Chest Dips
1.) Get into starting position. First stand facing towards two parallel bars and then grasp the handles with your palms facing in.
2.) Lift body upward. Then press yourself upward by pressing into your hands and straightening your elbows, ( With chest up, engaging lats, and face straight ) gently lift off the ground so your arms straight and supporting your entire body.
3.) Downward movement. Inhale and lower yourself to the ground with your torso leaning forward around 30 degree. Continue downward movement until you feel stretch in your chest .
4.) Upward movement. When you feel stretch, Exhale and bring your body up by extending your arms.
5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension and fatigue in chest.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Chest Dips
Chest dips are bodyweight exercises for chest and It serves many major and minor muscles groups like ( upper and lower ) head of pecs , ( lateral, medial and long ) head of tricep , ( front ) shoulder belt. One of the great benefit is that this chest exercise is body weight exercise. As you know the body weight exercise hit the muscles double time than others. This chest exercise is effective in strengthening and building muscles in upper body. This exercise helps to boost your bench press by adding weighted dips in your daily routine. For developing upper body strength this chest exercise is the best. In this exercise you can add weight to make this exercise more difficult. No gym , No problem you just need two tables of same height that are close enough to perform this chest workout and if you don’t have weight to lift then u can slow your reps like the rep you can done in 4 seconds, now you have to done it within 1-2 seconds then your muscles feel like you are carrying weight. Increasing range of motion also increase the capacity for muscle fibre activation.
Precautions
In this chest exercise there are more chances of elbow and shoulder injuries because you have to carry whole body weight only on your arms. Your body should be neutral as you begin and then maintain a lean forward around 30 degree. During lowering your body, try not to squeeze your shoulders around the ears. Leave the exercise when you started feeling heavy strain in shoulders. Don’t lock elbows at top, Keep slight bend. You should not perform this chest exercise if you have shoulder, elbow injury. Consult your physician before beginning this exercise. Make sure not down too far, it can put you at risk for injury. Avoid bending the elbows too much it limits the range of motion and decrease effectiveness. Our goal Is to to use comfortable range of motion our body allows, otherwise it lead to serious shoulder, elbow and pectoralis muscles injury. Control in this chest exercise is very important, from the beginning to the end of this exercise control the movement.
9.) Pec Dec Machine Fly
1.) Get into starting position. First adjust the height of seat and then sit on it. Press your back against the back of the platform and select the weight of machine.
2.) Grab the handles. Grab one handle with the inside of your one hand and then move towards other side to grab another one to prevent injury. Bend your arms at 90 degree and keep your elbows at chest level. Take a tension of weight and you should feel the weight pulling your arms. In whole exercise keep your back straight and chest up.
3.) Pull handles in front. Now exhale and pull the handles in front of you. Squeeze your chest properly while bringing the hands to nearly touch each other.
4.) Return to starting position. Hold for a second in squeeze position, Inhale and then in controlled manner slowly bring your arms at starting position.
5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension and fatigue in chest.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Pec Dec
Pec Dec is a great chest workout to add muscle and define your chest and upper body. This is an excellent chest exercise to stretch your chest and to increase the range of motion to develop chest muscles. The main muscles targeted by this exercise are pectoralis major , pectoralis minor , anterior deltoids and serratus anterior. Working with cables is more beneficial as compared to free weights because it provide continue tension throughout the range of motion. Working with cables are good addition, you do not feel muscle imbalance, your muscle will develop equally and provide more softer resistance with more effect than free wights. It helps to fill the space between pectorals major inner and works all the chest muscles. Regular reps enables better flow of blood, allowing your chest to get into better shape.
Precautions
Keep you back straight and chest up in whole exercise. Don’t lift too heavy, lift weight according to your capacity in order to prevent injury. Heavier weight can make your movement unstable and put additional strain on your shoulders and decrease the ability to build strength. Right weights helps in progression and results. You should not perform this chest exercise if you have shoulder, elbow injury. Consult your physician before beginning this exercise. Proper wam up should be done at the beginning of the chest exercise before pulling the cables together. Avoid returning your hands from half without touching hands together, it is called half reception. Perform full range of motion with hands touch together in front of you to get define chest. Don’t extend your arms beyond the comfortable level of your shoulders. It will pull unwanted stress on the areas.
10.) Dumbbell squeeze press
1.) Get into starting position. Begin the exercise by lying on the bench. Keep your spinal curve in natural ( comfortable ) and relaxed position. Slightly up the lower back, making curve. Don’t force it to curve too much. Press your feet solidly into the ground and keep your hips tight on bench throughout the movement.
2.) Pick up dumbbells. Ask your partner hand you 2 dumbbells or pick them up from the floor. Keep the weights close to your chest. Once you are in position, press the dumbbells up to lockout at the top by taking a deep breath.
3.) Lower the dumbbells towards chest. Keep your chest up and contract your upper back muscles. Inhale and by bending your elbows down towards the floor slightly lower the weights by stabling your arms. Continue the downward movement until your chest get tight ( tension created ).
4.) Hold. Hold the downward position for a second.
5.) Push the weights back. After holding for a second, Exhale and lift the dumbbells up, by extending your arms. ( Focus only on your targeted muscle ).
6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension and fatigue in chest.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Dumbbell squeeze press
Dumbbell squeeze press is an effective chest exercise that work to enhance strength and size in your pecs. For this exercise you don’t need any particular machine, you just need 2 dumbbells and any flat bench. Dumbbell squeeze press requires more balance and muscle control than barbells or machine, which can lead to greater muscle fibre recruitment. This exercise is effective in strengthening and building muscles in upper body. It also burns stubborn calories and works wonder for lungs and heart. It works in different angles and will provide more defined chest. This chest exercise also proved you greater range of motion which increase the number of muscle fibre recruited. It allows for greater joint safety and stabilisation and allows the joint to move naturally. DB squeeze press is very similar to close grip bench press , your triceps are targeted more in DB squeeze press than close grip bench press, which helps to increase tricep strength for bench press.
Precautions
Many lifters tends to flare out elbows to the sides, when elbows are flare out then there is no longer tension on chest and your are not performing DB squeeze press. Keep your elbows inward, close to your torso for activating entire chest and secondary muscle tricep. Control in this chest exercise is very important, from the beginning to the end of this exercise control the movement. The sign that you are not using enough control – dumbbells shaking and both dumbbells are not moving together. Avoid rapid execution in this exercise , make sure you are doing your reps slow and steady that will help you to get bigger chest. Remember to inhale as lowering dumbbells toward chest and exhale as you press back to the starting position. Avoid rounding your shoulders, keep your shoulder blades back and lats contracted. Keep your back straight with bench making slight arc. This will help you maximum the contraction of your pecs.
What is the best workout for chest?
. Incline Push ups
. Bench press
. Incline bench press
. Decline Bench Press
. Push-ups
. Dumbbell Fly
. Cable crossover
. Chest Dips
. Pec Dec Machine Fly
. Dumbbell squeeze press
How many sets is enough for chest?
Perform 4-5 sets of 8-12 repetitions slow and steady with full range of motion. Make sure to pause when bringing the bar downward to the chest for 1 second. Don’t lift too heavy, choose weight according to your capacity, for which you can perform 8-12 reps. If you are not able to perform the desired reps then go lighter.
Is 20 reps too much for chest?
It depends on individuals choice, want cutting or bulking. If you are going for cutting or want to increase muscle endurance, then you should perform more reps with light weight. Light weight means like if you are performing 20 reps, then the 20th rep should feel very hard to lift. On the other side if you are going for bulking and want increase strength, then your repetitions should be between 8-12 reps.
Can I do chest everyday?
No, because chest is the large muscle which need time to recover if you are training heavy weights, enough that you can perform only 6 to 8 repetitions or last failure rep. Probably it needs 2-3 days for recovery of muscles before performing the same exercise. Performing chest everyday lead to shoulder injury. You can perform chest exercise 2-3 times a week if your shoulders has such capability.
How long does it take to grow chest?
It takes times to build pectoralis muscles to get bigger and defined chest. It usually takes 3-4 month for getting noticeable results. But also it totally depends on your dedication to your workout and diet. If you are performing hard-core exercise with failure repetitions and taking proper diet, then you will be able to get results within a 2-3 months.
What foods make your chest bigger?
If you want to grow bigger chest, don’t go for bulking like eating everything without knowing what is contains. You should go for lean muscle gain means gain muscles not fat. Eat food containing more protein, carbohydrates and less fat. Here are some foods you should eat for lean muscle gain : Red meats, pork, chicken with skin on (roast or broil don’t deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt , potatoes, brown rice, whole grain pasta, whole grains, whole grain breads.
What is too much exercise?
Too much exercise cause lasting physical effect. It leaves you feeling depressed, and can lead to injuries , suicide. It will affect your sleep and you will loss energetic body. Signs you are overtraining :
. Unable to perform exercise at same energy level
. Feeling depressed and tired
. Getting overtraining injuries
. High heart rate and blood pressure
. Joint pain and soreness
What is the best time for exercise in a day?
The evening workout is more beneficial than the morning workout because in the morning you have go with empty stomach without eating food. Empty stomach means no energy and performance to perform any exercise. But if your going in the evening, you have full energy because you are done with proper food throughout the day and now you are able to lift heavy with proper form.
What is the number 1 chest exercise?
Incline bench press is a great exercise for upper pecs. This chest exercise is proven effective for building bigger chest. This exercise works three main muscle groups triceps, upper pecs and front deltoids. You will get great pump when you perform full range of motion, touching the bar to your chest with proper stability.
Can I build chest with dumbbells?
Yes, Dumbbells are more effective as compared to the barbell chest exercises. Dumbbells are more focused on your pecs other than the triceps and shoulders. With dumbbells you are able to go more deeper ( means you get more range of motion than the barbell ).
What distinguishes push-ups from other chest exercises such as the bench press and dumbbell flies?
Push-ups, bench press, and dumbbell flies are effective chest exercises. However, they differ in many important aspects. First, push-ups are bodyweight workout that works not just the chest muscles but the shoulders, triceps muscles, and core. The bench press is primarily focused on the pectoral muscles through the help of a bench and dumbbells or a barbell. Although both push-ups and bench press are effective in building the strength of your chest, push-ups need stabilization, making them more effective and beneficial to the overall strength of the upper body.
Dumbbell flies, however, focus on the chest muscles but do not engage other muscles in the same way as push-ups. This workout involves lying on a bench and extending dumbbells in a stretching motion throughout the chest. As opposed to push-ups and flies, dumbbells can put less stress on the shoulder and the triceps.
Another advantage is the accessibility to equipment. Push-ups are bodyweight exercise and require no equipment, making them an ideal choice for at home workouts, while dumbbell flies and bench press usually require equipment for the gym. The result is that incorporating a mixture of these exercises in a well-rounded exercise routine can result in an intense chest development and strength of the upper body.
How many chest exercises per workout ?
The number of chest exercises you should incorporate in your workout will depend on various factors. These include your fitness level, training goals, exercise intensity, and overall workout routine. As a guide, most people have between 2 and 4 chest exercises during their workout.
How to workout inner chest ?
You can target the inner chest by doing specific exercises focusing on the inner fibers in the pectoral muscle. Here are some activities that will help you tone your inner chest :
1. Cable Crossovers
2. Parallel Bar Dips with Narrow Grip
3. Incline Dumbbell Press with Reverse Grip
4. Pec Deck Flyes
5. Wide-Grip Push-Ups
How to workout upper chest ?
Exercises targeting the pectoral muscle’s upper fibers can help you achieve a targeted upper chest. Here are some activities that will help you tone your upper chest :
1. Incline Barbell Bench Press
2. Incline Dumbbell Press
3. Incline Dumbbell Flys
4. Low to High Cable Flies
5. Push-ups with Elevated Feet
How to workout lower chest ?
Exercises that target the lower pectoral muscle fibers can help you achieve this goal. Here are some activities that will help you tone your lower chest :
1. Decline Barbell Bench Press
2. Decline Dumbbell Press
3. Flys that decline in size
4. Chest Dips (Forward Lean)
5. Pullovers with dumbbells
How long does it take to get a big chest ?
The time required to build a “big” chest (muscle mass and definition that is significant) can vary widely between people and depend on several factors :
1. Genetics
2. Training Intensity
3. Diet
4. Rest and recovery
5. Training Experience
