Exercises for a big and ripped chest can help improve your physical attractiveness. Newcastle University research led by Martin Tovee, Ph.D., and published in a May 1999 edition of "The Lancet," suggests that women prefer men with a torso that resembles an inverted triangle shape, which corresponds with a narrow waist and broad upper body. Exercises that develop a large and well-defined chest broaden your torso.
Dumbbell Incline Press
The dumbbell incline press is among the best exercises for a big and ripped chest, according to electromyography data published by strength and conditioning specialist Bret Contreras in February 2010. Grasp a set of dumbbells, and sit down on an incline bench. Position the dumbbells to the sides of your upper chest with your elbows bent and your palms facing forward. Lean against the back support, then press the dumbbells up straight up until your arms are fully extended. Complete the rep by lowering the weights back next to your upper chest until you feel a slight stretch.
Barbell Guillotine Press
Wide-grip guillotine presses help you get a big and ripped chest, because they activate the middle and lower pectoral fibers more than most common chest exercises. Lie faceup on a bench beneath a racked barbell. Cross your ankles and bend your knees to bring your feet up onto the bench. Flatten your back against the bench. Grasp the bar with your hands separated by approximately twice the width of your shoulders. Dismount the barbell from the rack, and lower the bar to your neck. Complete each rep by pressing the bar back up until your arms are fully extended.
Dumbbell Fly
Dumbbell flies target your lower pectoral muscle fibers. Grasp a set of dumbbells and lie face up on a bench. Extend your arms straight up above your chest, and hold the dumbbells together with your palms facing each other. Fix your arms in a slightly bent position, and point your elbows out to the sides by internally rotating your shoulders. Lower the dumbbells out to each side while keeping your arms slightly bent, as if spreading your wings. Complete each rep by reuniting the dumbbells with a hugging motion.
Repetitions and Considerations
Exercises for a big and ripped chest must produce maximal damage to contractile fibers in your pectoral muscles. Your muscles adapt by repairing the damage and creating new muscle tissue, which increases the size and definition of your chest.
Chest exercises that exhaust your muscles within four to six repetitions help you develop a large and well-defined chest, says the National Federation of Personal Trainers. This repetition range maximizes tissue damage and targets muscle fibers with the most potential for growth. Select a weight that you can only perform four repetitions with, and increase the weight only after you can complete six repetitions, to stay within the target rep range.
References
- T-Nation; Best Chest And Tricep Exercises; Bret Contreras; February 2010
- ExRx: Dumbbell Incline Bench Press
- ExRx: Barbell Guillotine Bench Press
- ExRx: Dumbbell Fly
- National Federation of Personal Trainers: Personal Fitness Trainer Manual; Ron J. Clarke; 2008
- "The Lancet": Characteristics of Male Attractiveness For Women; M. .J Tovée, et.al.; May 1999
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