The most effective chest exercise

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Chest exercises help tone the chest muscles as well as improve the appearance and health of men. To get the most out of chest exercises, you need to have a workout routine that's right for you.

1. The most effective way to exercise chest

Chest workout means working chest muscles also known as pecs. While the pecs are the largest muscle in the chest, there are actually several smaller muscles that are also involved in the exercise such as the latissimus dorsi on the sides of the chest and the trapezius around the shoulders. Chest exercises to tone the muscles help improve appearance and health.
For the most effective chest exercises and ensure you work all the chest muscles, you need to keep a few things in mind:
Pressing: Use a flat or incline bench, weights or machines seated chest compressions. Lifting: use parallel bars, sieves or benches. Pull-ups: use dumbbells or cross ropes. If you're just starting out, see a trainer to make sure you have a good workout program that's right for you. Consider starting at a lower weight to reduce your risk of shoulder injury. To gain size or weight set a clear goal.

2. Effective chest exercises

2.1 Weight training Place yourself on a bench with your feet firmly on the ground and your back flat (the bar should be directly above your eyes and your head, shoulders and buttocks should be on the bench). Grasp the barbell with your palm forward and your thumb wrapped around the barbell. Move the barbell into the starting position, possibly with the help of a locator if needed. Keeping elbows and wrists straight, place dumbbells at chin level or on chest. Inhale and at the same time slowly lower the bar until it touches your chest below your armpits. As you perform the descent, swing your elbows slightly outward. Next, exhale and push the bar up to keep your wrists and back straight. 2.2 Pec Deck This exercise is not for people with shoulder injuries. Steps include:
Start in a position that keeps your feet flat on the floor and at least shoulder-width apart. Back firmly on the chair. Raise your arms until they are level with your shoulders (the angle of your elbows should be between 75 and 90 degrees). Place your elbows on the center of the spacers on the wings of the machine. Push the wings together, stopping just before they touch. Practice with slow and smooth motion. Reverse direction and slowly return to starting position. 2.3 Cable Pulling Begin this exercise with feet hip-width apart, or place one foot in front of the other as if walking. Grasp the pulley handle with your arm extended and inward. Make sure your hands are below your shoulders and your elbows are slightly bent. Make slow, controlled, jerk-free movements as you bring your hands together and extend your arms. For a wider arc and more resistance, move the arms down first and then in toward each other to cross one arm over the other. Bring the arms slowly back to the starting position with control. Do not let the arm go behind the shoulder according to the pull of the machine to avoid unnecessary injury.

2.4 Push-ups on a bench Adjust the bench so that you sit with your knees slightly bent and your feet flat on the floor. Grip the handles and exhale as you push them away until your arms are straight out. Keep your elbows slightly bent. As you inhale, pull the bars toward you in a slow, controlled manner, without letting the dumbbells touch down. 2.5 Dips Dips is a lifting exercise with a barbell, done as follows:
Grasp the parallel bars and lift your body up. Start with elbows straight, head in line with torso, and wrists in line with forearms. Cross your legs together to stabilize your lower body, while pulling your abs in. Exhale and bend your elbows to lower your body. Keep your elbows close to your sides. Keep your legs close to your body to avoid tilting or swaying. Lower until elbows are at a 90-degree angle and upper arms are parallel to the floor. Always keep your wrists straight. Pause, then straighten your elbows, push into the bar with your hands, and return to the starting position. Keep your body in an upright position and your wrists straight. Note: If you have trouble doing this move without assistance, use a trampoline assist.
2.6 Push-ups If you don't have any equipment at home and don't have time to go to the gym, push-ups are the right exercise for you. Regular push-ups activate about 61% of the pectoral muscles. That's significantly less than a bench press, but push-ups offer the convenience of being able to work anywhere and triple the muscle-strengthening benefits. This exercise strengthens your chest, arms, and shoulders. How to do it includes:
Tighten your abdominal muscles while keeping your back flat, neck in line with your spine and keeping your elbows close to your sides. Place your hands directly under your shoulders Lower yourself down in a controlled manner. Finally, use force to press your body up. In short, chest exercises help tone muscles, improve appearance and health. To exercise the most effective chest, you need to have a training schedule that is suitable for your body condition and timetable. Exercise properly and regularly to get the best results.

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References: menshealth.com, healthline.com,