Obviously, the chest is one of the body parts that need to be built when trying to build up the body. As a matter of fact, chest is one of the basic part of the body that must be built, otherwise, your body building will be half baked. That is why I have tried to cover different parts of the body with articles on how to build them and doing it the right way.
You may want to look up how to build strong legs, How to exercise the obliques, build shoulder muscles and even the right supplements to use in order to achieve your goal optimally. These articles that I mentioned are just few of them, just take out the time to explore the site, you will be amazed to find lots of interesting posts that is geared to helping you achieve your goal.
But for now, we are going to be discussing on the best chest building exercises, OK? Here we go!
Anatomy Of The Chest
First, let’s look at what the chest is made up of, so that we can best understand how to exercise it. The chest is literally made up of two different muscles, the first is called the pectoralis major and the second, petoralis minor. Petoralis minor is usually underneath the petoralis major.
And the thing is that, you don’t just want to build a big massive chest but one that is full and proportionate, right?
Now let’s see the best chest building exercises.
Dumbbell press is mostly good and suitable for everyone, unlike the barbell bench press that is likely to make some people suffer from a torn pec. In order to do this the right way, you have to follow the instructions below.
To do the dumbbell press correctly, get hold of the dumbbells in each hand, lie down on a flat bench. With your feet on the floor, start pushing the dumbbells on both hands above your chest and back again. make sure that the position of these dumbbells are in a horizontal pattern.
This is not the conventional kind of push up you may be use to, but one with a slight difference. The twist is that, your hands are going to be close to each other, hence it is called close-hand push up.
When the hands are close, at least six inches apart and your body straight from shoulder to your feet, you will have more impact on the chest while doing the push up. Ideally, use a weight in form of a weighted vest or a sand bag to increase the weight on your arms and shoulder while doing the push up.
Slowly go down and back up until your elbows are locked, then do it all over again.
Cable Cross Over
Cable cross over is yet another way of getting chest build up. You may want to consider using cable crossover 21s that will allow you to exercise the chest from every angle, from the high, to the mid level and the lower crossover in a triset. Always keep the body in stationary position, so that the chest can have the contraction when you are doing the exercise from the shoulders.
Start from the low position
You will start with the cables in the lower position, hold on to handles with one leg forward and the other behind. Bend forward from the hip a bit then pull the cable that is in underhand grip upward to face level. The movement will be as though you are scooping while pulling to the face level and back again. Do this seven times (7) reps.
Mid Position cable crossover
When you are done with the low position, it is time for the mid position. Start off in the same stance as in the low position by bending a bit forward with one foot at the front and the other behind. The cable will be in a chest level while you hold on the grips, pull/push the handles to the front of your chest until both hands are stretched out in front of you. Then, let the cable return back to former position. While doing so, try to resist and control the return and pause if you feel any stretch at your chest. Repeat this exercise seven times, (7) reps.
High position cable crossover
Then finally get into the high position cable crossover, which you will see the video below. This is your typical cable crossover. You will pull the cable from a little bit above your head, using the same stance of leaning a bit forward. Then simply pull the handles downward to the level of your upper abdomen. Make sure that your palm/grip is facing inward. Return the pulled cable back until your arms are back and up with the feeling of a good stretch on your chest. Pause and repeat the exercise up to seven reps.
Incline Kettle Bell Flye
The incline kettle bell flye is a little bit difficult than using the dumbbells. Just as I have explained in the dumbbell press, lie on a bench with the kettle bell flye held in your both hands on each side of body stretched out. Push/pull your arms upward until both palms/grips are facing each other, a movement just like a hugging motion.
Try to use kettle bell flyes that are at least 10 pounds lighter than the weight of dumbbells that you used previously in dumbbell press. This is because, the weight of kettle bell flye seem to be below your grip, making it harder for you to pull it over than the dumbbells.
When you do the stipulated moves in this post, your chest will definitely be transformed from what it is now to a better full, proportionate, built chest. I would also suggest you
look up other posts on body building, so that you will have a complete information on how to build all the different parts of the body, which will ultimately help you to build that body you have always desired.
If you have questions or contributions, do not hesitate to drop it at the comment box below.