Chest
The pectoralis major (from Latin pectus 'breast') is a thick, fan-shaped or triangular convergent muscle, situated at the chest of the human body. It makes up the bulk of the chest muscles and lies under the breast. Beneath the pectoralis major is the pectoralis minor, a thin, triangular muscle. The pectoralis major's primary functions are flexion, adduction, and internal rotation of the humerus. The pectoral major may colloquially be referred to as "pecs", "pectoral muscle" or "chest muscle" due to it being the largest and most superficial muscle in the chest area.
Pectoral muscles or chest muscles are important part of our upper body. It helps us or support us to do basic works. So it's our job to make these muscles stronger. So we will introduce you 10 Best Chest exercises for your Lean chest.
However, There are lots of exercises to maximize your chest but we suggest you 10 best exercises for muscular chest which help you or guide you to make it happen.
10 Best Chest Exercises or Workouts
- 1. Push ups
- 2. Weighted Push-ups
- 3. Bench Presses
- 4. Incline Presses
- 5. Dumbbell Press
- 6. Dumbbell Flys
- 7. Dumbbell Pullover
- 8. Parallel Bar Dips
- 9. Pec Deck Flies
- 10. Cable Crossover Flys
Some important Part
• Warm up Before any types of exercises regarding free weight. Warm up also help you to maximize your strength.
• Beginners please take instructions and do Exercises under trainer. Because when it comes to chest Workouts your hand balance is important so do under trainer.
• For prevent Injury make sure to know or ask trainer or read this blog carefully.
• Increase weight after one round if possible. Because it helps you check your strength. And make a friend for workouts. Help each other for workouts.
• One more suggestions for beginners - please don't go for free weights in first week of your gym. First up all make your body tune for exercises which help you for free weights exercises.
Also Check 11 Best Triceps Workouts
1. Push ups
Muscle : Pectoralis
Step 1 - Lie prone with your arms straight, your palms flat on the floor, and your hands shoulder width apart (or wider).
Step 2 - Hold your feet together or very slightly spread. Inhale and bend your elbows to bring your torso near the floor, avoiding extreme hypertension of your spine push yourself back to arms, extended position, exhaling as you complete the movement.
Check also 10 Best Back workouts
2. Weighted Push-ups
Muscle : Pectoralis
Step 1 - Go into standard pushup position, with hands beneath your shoulders. This time though, ask a partner to place a weight plate on your back, between your shoulder blades.
Step 2 - Keep your body straight as you lower yourself by your elbow until your touches the floor.
Step 3 - Pause, then push yourself up.
Also Check 10 Best Biceps Exercises
3. Bench Presses
Muscles : Pectoralis
Step 1 - Lie flat on a bench and have your feet flat on the floor. The bar when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar or dumbbells, to eliminate the chance of dropping the weight on yourself.
Step 2 - Once you have lifted the weight off of the rack, the bar will be directly over the centre of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level, if you are able to. Your arms pointed outwards as the bar drops. Upon reaching the bottom the movement, press the bar back up to an extended position, focusing on driving the bar upwards with your chest and arms.
4. Incline Presses
Muscles : Pectoralis
Step 1 - Lift the barbell off of the rack and slowly lower it to about 3 inches above your clavicle( just below your Adam's apple) and then press the bar back to the start position. Do not touch the bar to your upper chest( this causes unneeded stress on your shoulder joints and takes the tension away from your upper pec muscles which are what to doing the work!). Sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion.
5. Dumbbell Press
Muscle : Pectoralis
Step 1 - This exercise is very similar to the regular barbell bench press except that you will be using an incline free weight bench press machine and your upper chest will be the muscle group worked instead of your middle chest.
Step 2 - Lift the dumbbell off of the rack and slowly lower it to about 3 inches above your clavicle( just below your Adam's apple) and then press bar back to the starting position. Do not touch your upper chest( this causes unneeded stress on your shoulder joints and take the tension away from the upper pec muscles which are what want to doing the work!). That when you are lowering the dumbbell that you do in a slow and controlled fashion. Conversely, when you press the dumbbell upward, you want to do so in an explosive fashion.
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6. Dumbbell Flys
Muscle : Pectoralis
Step 1 - To perform dumbbells flies pick, up a relatively light weight on each hand. You will need to experiment to determine how much weight is your flies. With a lighter weight then slowly work your way up. Lie down on a weight bench and raise both dumbbells straight up over your chest with your arms straight.
Step 2 - This is your starting position. Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. It is called that because you look like you are flying follow the same arc back up until the dumbbells return to the starting position. This is one repetition of the dumbbell Flys.
7. Dumbbell Pullover
Muscle : Pectoralis
Step 1 - This is very similar to the bent arm barbell Pullovers, except that you will be using a dumbbell instead of a barbell. Lie flat on your back on a flat bench. Begin by holding the dumbbell above your chest with your elbows slightly bent. Slowly lower the dumbbell back (so as to stretch your arms and the dumbbell) back behind your head as far as you can reach.
Step 2 - Your arms and the dumbbell will actually ho behind or above your head and will drop down below the bench this will really give a good stretch! Return the dumbbell to the starting position slowly, focusing on keeping your elbows locked in the slightly bent position.
8. Parallel Bar Dips
Muscle : Pectoralis
First, keep your head down during the course of movement and move your body forward. Secondly, move your elbows out a bit. This is, keep your elbows out and away from your body. This will ensure that you are using more chest than triceps. Remember, really concentration on squeezing your entire chest area at the top of the movement.
Also Check Top 10 Cardio exercises for beginners
9. Pec Deck Flies
Muscle : Pectoralis
Step 1 - Sir on the machine's seat and press your elbows into the pads, relaxing your forearms and wrists.
Step 2 - Inhale and force the pads together until they touch infront of your chest. Exhale as you complete the movement.
10. Cable Crossover Flys
Muscle : Pectoralis
Step 1 - This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position( if you are not sure how to do this, ask a trainer at the gym).
Step 2 - While standing, grab each high pulley using a small one and attachment for each hand. The position our body will be in will look like a giant letter. Slowly bring your arms together in a slow and controlled fashion.
Step 3 - While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one count and return to the starting position and repeat.
Questions answered here
Q. How much push-ups a day is good?
A- 50 - 100 push-ups are good for a day. But it depends up on yourself.
Q. What are the best 5 chest workouts at home without any instruments?
A- 1.Push ups
2. Weighted push-up
3. Incline Push up
4. Single arm Push up
5. Modified Push up
These upper exercises help you to grow your chest muscles and make them stronger. It makes your perfect body. If you follow these exercises and workouts it is not possible you will be the next trainer or Mr. World.
That's all for today we shall meet on next blog. Let us know is it helping you to grow your chest by commenting below.
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