For many exercisers, especially men, a well-developed and muscular chest is an important goal. Historically, big chest muscles have been associated with strength, virility and health. The chest muscles, specifically the pectoralis major, attach your upper arms to your shoulders and are responsible for drawing you arms across your body and downwards from shoulder height. The chest muscles can be developed using a variety of exercises.
Incline Dumbbell Flies
To work your upper inner-chest, adjust an exercise bench to a 30-degree incline and grab a pair of dumbbells. Lie on your back and press the dumbbells to arms' length so that they are directly over your chest and your hands are facing in. Bend your elbows slightly and keep them rigid throughout the exercise. Open your arms and lower the dumbbells out to your sides until your hands are level with your shoulders. When viewed from above, your body should form a T-shape. Squeeze your arms back together and repeat.
Feet Elevated Push-ups
Push-ups are an effective chest-building exercise and are ideal if you are away from the gym or need a quick chest workout on the go. Place your hands on the floor with your fingers pointing forwards and slightly wider than shoulder distance apart. Walk your feet back and place them on an exercise bench, chair or step. Keep your body straight and your core tight. Bend your arms and lower your chest towards the floor. Push back up into the starting position by extending your arms. Repeat for as many repetitions as possible.
Barbell Bench Press
A popular exercise amongst bodybuilders, the bench press is an effective chest builder. Lie on your back on a flat exercise bench. Using a slightly wider than shoulder-width overhand grip, hold a barbell at arm's length over your chest. Keeping your wrists straight and your back slightly arched, bend your arms and lower the bar to the highest point of your chest. Push the bar back to arms' length and repeat. Inhale as your lower the bar and exhale as you push it back up. Always use a spotter when performing bench presses because there is a risk of getting pinned by the bar.
Dips
Dips work the lower outer region of your chest, as well as the fronts of your shoulders and the back of your upper arms. Place your hands on the dipping bars with your hands facing inwards. Extend your arms and let your legs hang down below you. Keep your chest up and slightly arch your back. Bend your elbows and lower yourself down until your elbows are bent to 90 degrees or more. Push back up into the starting position and repeat. You can make this exercise more challenging by holding a dumbbell between your ankles.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "ACSM's Resources for the Personal Trainer";
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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