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Possessing a firm, healthy chest muscle is the desire of many men. According to current statistics, there are at least more than 80 exercises that can help firm and attractive chest muscles. Here are the top 8 favorite chest exercises.
1. Incline push-ups
Equipment required: no
Instructions:
This is a good warm-up to prepare for chest movement. Research has shown that warming up is helpful in preventing pre-workout injuries. The low-resistance movements involved in what you're about to do are great for prepping your muscles to work.
First place your hands on the table or chair. Bring your legs back so that your body makes a 45-degree angle with the floor. Keeping your body straight, lower your chest to the surface you're leaning on. Pause for a moment, then return to the starting position. Make sure to repeat about 20 times.
2. Pushing weights on a flat bench
Equipment needed: dumbbells, flat bench
Instructions:
Lie on your back on a bench, knees bent and feet flat on the floor. Grip the bar, thumbs around the bar and palms facing your feet. Straighten your arms toward the ceiling to lift the dumbbells off the rack. Move the weight across from the chest. Bend your elbows to a 45-degree angle, and slowly lower the dumbbells to your chest. Hold the bar approximately to your nipple. Pause for a moment, then press the dumbbells back to the starting position. Complete 3 repetitions 8–12 times. Remember to keep your back flat and control your weight well. Also keep your neck in a comfortable position to avoid excessive muscle tension. You should enlist the help of a supervisor to ensure safety during this exercise.
3. Pushing weights on an inclined bench
Equipment needed: dumbbells, incline bench
How to do it:
Lie on your back on an incline bench, knees bent and feet flat on the floor. Grip the bar, thumbs around the bar and palms facing your feet. Straighten your arms toward the ceiling to lift the dumbbells off the rack. Place the weight on your collarbone. Slowly lower the weight down to your chest, approximately mid-chest to just above your nipples. Pause, then return the dumbbells to the starting position. Complete 3 repetitions 8–12 times. Like working out on a flat bench, remember to keep your back flat and feet flat throughout the movement. You should only do this chest exercise with someone supervising you.
4. Push weights on an inclined bench
Equipment needed: dumbbells, bench downwards
How to do it:
Lie on your back on an exercise bench, knees bent and ankles secured behind the fulcrum. Grip the bar with your thumbs around the bar and your palms facing your feet. Straighten your arms to lift the weight off the rack. Place the weight from the lower chest to the upper abdomen. Slowly bend your elbows to lower the weight to your chest, approximately to your nipples. Pause, then return the dumbbells to the starting position. Complete 3 reps (8–12 consecutive repetitions/time).
5. Push-ups
Equipment required: none
Instructions:
Start with hands and knees, step back to high plank. Your arms should be just wider than your shoulders and your legs should be straight. Keeping your muscles tight, bend your elbows at a 45-degree angle to lower your chest toward the floor, maintaining a straight line from head to heels. Try to stay as low as possible without losing alignment of the spine and pelvis. Push your chest up until your elbows are straight. Complete 3 reps (8–12 consecutive repetitions/time). Remember to keep your hips in line with your shoulders and ankles. If this exercise is too difficult to do on your feet, you can do this exercise on your knees. If you want to increase the challenge, you can do push-ups by placing your toes on a high surface like a bench or table.
6. Chest exercise with Cable crossover frame
Equipment needed: cable crossover
How-to guide:
Start by choosing a light to moderate weight Grasp the ends of the cord as you step forward with one foot. Keep enough tension and control over the handles to keep them in front of your chest. Contract the pectoral muscles, bringing the handle down and forward on the body level with the navel. Hands can be crossed to add emphasis to the front muscles. Hold for a moment and then slowly return to the starting position. Then repeat. Complete 3 reps (8–12 consecutive repetitions/time).
7. Chest dip
Equipment needed: beam
Instructions:
Stand facing two parallel bars and grasp, palms facing in. Straighten your elbows and lift your body to match your hands. Then, bend your elbows and lower your chest toward your hands. Pause, then return to the starting position. Repeats Complete 3 times (8–12 consecutive repetitions/time).
8. Chest exercises with resistance bands
Required equipment: resistance band
Instructions:
Fix the rope to something sturdy. Then, lie on your back and keep your head towards the rope fixation point. Resistance bands should be tied about 1–2 feet above your head. Grasp the end of the strap so that it has a slight tension. Keep thumbs pointing skyward and palms facing away from each other. Keeping your muscles tight and elbows straight, pull the rope toward your hips. Slowly return to starting position Complete 3 reps (8–12 consecutive repetitions/time). Regardless of whether your goal is a "beautiful" chest or a strong upper body, exercising your chest muscles improves your quality of life. Upper chest toning exercises along with a high-protein diet can help increase the size and strength of the pectoral muscles. Do a good warm-up with gentler movements, such as push-ups, to prepare your body for a heavier load and reduce your risk of injury. Be consistent and tailor your training intensity to what works best for you.
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