13 chest exercises (with and without equipment)

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Chest toning exercises are performed with and without equipment to increase pectoral muscle mass, making your entire bust look fuller and firmer. Here are 13 chest exercises with and without equipment to help you work out every day.

1. Cobra pose (cobra pose)

This is a great warm-up exercise that will activate the muscles in the chest area. The steps include:
Start in a prone position with your legs extended and the tops of your feet flat on the floor. Place your hands directly under your shoulders and elbows together. Lift your head and chest off the ground while pulling your shoulders back and keeping your neck in a neutral position. Straighten your arms as much as you can. Hold the position for 30 seconds and repeat the same movement as the original.

2. Traveling plank

Start in a plank position with your head and neck still and your hands under your shoulders. Make sure your lower back doesn't sag. Hold the position, while lifting your right hand and right foot off the ground, step one foot to the right. Pause for a second, reset, and move another foot to the right. Complete 10 steps on the right, then switch sides and return to the starting point, stepping with your left hand and left foot. SEE ALSO: Home push-up instructions for beginners

3. Pushups

One of the best full-body exercises you can do is push-ups. Here's how to do it:
Start in a plank position with your hands slightly wider than your shoulders, your head and neck in a neutral position, and stretch your muscles. Bend your elbows and begin to lower yourself until your chest is as close to the floor as possible. Make sure that the elbow is not bent to a 90 degree angle. Begin to extend your arms and return to the starting position. Complete three sets with as many moves as you can.

4. Plank reach-under

Steps include:
Start in a plank position with your hands under your shoulders, back neutral and tight. Stay in a plank position and start with your right arm, lifting your hand off the ground and touching your left knee. Return to plank position. With the right arm, repeat 10 times, then switch to the left arm.

5. Dumbbell chest press

Although the bench press is a traditional chest exercise, using weights allows you to move more. Steps:
With a dumbbell in each hand, start by sitting at the end of the bench. Lower yourself slowly so that your back is flat on the bench, your knees are bent, and your feet are on the floor. To perform the bench press, bring your upper arms out to hip level, parallel to the floor, and bend your elbows so the dumbbells are parallel to your upper arms. Keeping your body steady, begin to extend your arms and push the dumbbells off the floor toward your midline, focusing on the pectoral muscles you feel working. When your arms are fully extended, pause and start lowering the weights back to the starting position. Repeat three sets of 12 times.

6. Stability ball dumbbell fly

Steps:
Get into the starting position, rest your upper body on a stability ball and form a 90 degree angle with the rest of the body such as shins straight, knees bent and feet flat. On the ground. You should have a dumbbell in each hand. Keeping your body tight, extend arms with palms up and elbows slightly bent. Arms should be parallel to the floor to start. Simultaneously start lifting both dumbbells towards your midline, feeling the pectoral muscles working to get them there. As you bring your chest forward, slowly lower your back slightly past the starting position until you feel a stretch in your chest. Complete three sets of 12 times.

7. Medicine ball superman

The practitioner begins by lying on his stomach, arms stretched out in front of him, holding a medicine ball in his hand. To do it, use your muscles and chest to raise your legs, upper body, and ball off the ground. Try to lift as high as you can without straining your neck and stopping at your head. Repeat the movement above and complete three sets of 12 times.

8. Dumbbell pullover

Use a stability ball or a bench to do the pull-up. This move will work many small muscles, the way to do it is as follows:
Start by sitting on a stability ball or at the end of a bench, then hold a moderate weight dumbbell or two lighter weights. Lie back down while bringing your legs out until your knees form a 90-degree angle. Hold the dumbbell with both hands so that it is perpendicular to the ground and straight up over your chest. With your arms still extended, lower the dumbbell behind your head in an arc until you feel a pull in your chest. Pause and then return to the starting position, not allowing the weights to sag behind as it can hurt your neck. Complete 3 sets of 12 times.

9. Cable crossover

This exercise works the pectoral muscles from a different angle, making sure each part works as a whole. Steps to take:
First, grab the handles of each upper pulley. Pull the handles down to face level, with arms extended and slightly bent at the waist. With a slight bend in the elbow and a controlled movement, let your arm go up and out until you feel a stretch in your chest. Repeat the movement above and complete three sets of 12 times.

10. Butterfly machine

This exercise helps you stabilize your body by:
Adjust the seat of the machine to a height suitable for your height. Sit with your back against the backrest and place your forearms on the pad, gripping the handles. Just grip the handle if your machine doesn't have a spacer. Begin pushing your arms together, using your chest muscles to move the weight. When you reach the middle, return to the starting position and repeat three sets of 12 each.

11. Incline dumbbell chest press

This exercise works on the upper chest muscles, the steps include:
Place the bench in an inclined position. Sit on a bench with dumbbells in your hands. Lean back and bring the dumbbell toward your chest, elbows bent and upper arms parallel to the ground. Push straight up to extend your arms and bring the dumbbells above you. Pause, then lower your back so your upper arms are slightly parallel. Complete three sets of 12 times.

12. Barbell bench press

Place yourself on a bench lying flat on your back, feet flat on the floor, and a dumbbell supported by your arms at chest level. Place your hands slightly wider than shoulder width on the barbell. Bend while extending your arms and pushing the dumbbells straight up. Pause and lower your back toward your chest. Focus on using your pectoral muscles to do this move. Repeat three sets of 12 times.

13. Cable oblique twist

Steps to perform the exercise include:
Using a single rope or handle attachment, place the pulley at shoulder height. Stand on the right side of the machine and grab the attachment with your hands shoulder-width apart. Your arms should be extended, the posture should also be comfortable and shoulder-width apart, with knees slightly bent. Using your muscles and chest, begin twisting your upper body to the left until your head turns to the left side of the room. Pause and slowly return to the center position. Complete 10 reps on one side, then repeat on the other side. In a nutshell, chest exercises are performed with and without equipment to increase pectoral mass, making your entire bust appear fuller and firmer. Please practice regularly for a good result.

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Reference source: healthline.com