It is difficult to maintain a fitness regime nowadays. The jogging shoes are covered with dust as they never hit a track and the gym membership fees go in vain because of lack of routine. Having said that, there are few who follow the gym routine but are unable to get desired results. Despite extreme sweating in the gym, the body is not transformed, which results in demotivation and thus reducing the incentive to exercise.
The loop in the whole process of transforming the body is related to the right type of exercise with a regulated number of repetitions and less rest time. Also, people knock out the chest workouts, which prevent them from getting a well-built body shape. While targeting every muscle of the body should be the ultimate aim of individuals willing to shape their body perfectly, the chest muscles need a lot of attention. Working on chest muscles is a difficult task and there’s no denial in that. However, selecting the correct set of exercises plays even a more imperative role, which every gym enthusiast should know about. Here, we are going to discuss some of the best chest exercises for Bigger and Fuller Chest that will help you to develop your chest muscles in a more refined way:
1. Decline Bench Press
The decline bench press is a highly effective chest exercise and it can be considered as a variation of the conventional bench press. This chest exercise is perfect for targeting the muscles in the lower section of your chest. Additionally, the decline bench press tends to improve lower-pectoral stimulation and enhances the overall strength of the chest.
To perform this exercise, the first thing that you will need is a decline bench. Then you need to lie down such that your head will be at a lower height than your knee joints. While lying down on the bench, be cautious not to hit your head with the bar. After lying down completely, make sure that your head is positioned in such a way that when you pick up the rod, the rod’s position is just above the center of your chest. Afterward, you need to bring the rod closer to your chest while inhaling and push the rod in the upwards direction while exhaling. Repeat this multiple times. Generally, you have to decide the number of reps and sets on the basis of the current strength of your chest.
2. Barbell Bench Press
The next exercise on our list is the barbell bench press one of the important exercises for Bigger and Fuller Chest. To perform this exercise, you need to stretch out on a bench with your back laying on it. Then open your shoulders wide and grasp the barbell and lift above the chest with strengthened arms. This would make your pectoral (major and minor) gain mass and strength. In addition to this, your deltoid muscles in shoulders and biceps will also get worked. Be cautious while bringing down the barbell to the middle of your chest. Do not forget to breathe in and out as you set it. Repeat this for 20 times for warming up your body (assuming you are a hardcore gymmer). Then lower down reps but make sure to increase the weight.
Yeah, push-ups! Sounds easy, right? Lift your own body weight on your arms. Make sure to do it the correct way by bringing your body to the ground level and keeping your spine straight (with a little curve). To get your muscles burning and expand your chest to fullest, you need to do somewhat around 100 push-ups. This exercise would directly work on major and minor pectorals. If unable to do so, start with a small number and increase gradually.
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4. Incline Dumbbell Press
Hold dumbbells in both hands and lie down on an inclined bench. Now lift the dumbbells upwards, easing with the position of your elbows. Raise them to your shoulder width and bring it back above your chest. This exercise uses your upper pectorals and deltoids actively. So, avoid doing it in continuity for two days. Do 2 sets of 10 reps to fatigue the chest muscles.
5. Flat Dumbbell Fly
This exercise demands to work of the best muscles in your chest (i.e. major and minor pectorals). It also helps to enhance the brain’s network with the muscles and allows beginners to target their chest muscles easily. To perform this exercise, you have to lie down on a bench and hold dumbbells in both hands. Afterward, you need to raise them upwards and bring towards each other as if you would knock them. The point at which your arms are fully stretched, you need to bring back both the hands to the initial position. If you feel stretch in your chest while extending your arms during this exercise, it means that you are doing it absolutely in the right way. For getting effective results, perform at least two sets with each set having fifteen reps.
6. Bar Dip
The primary focus of Bar Dip is on the major pectoral muscle of the chest. Other muscles that get worked are anterior deltoid muscles in shoulders and trapezius muscles in the upper back. To start with this exercise, you need to hop on to a bar. Take a wide grip on it and lean your body in front (using chest muscle), pushing your feet back. Trip yourself back to the top and repeat. This exercise will help you to expand your chest. The sets for this exercise depends on the individual muscle strength at the upper body.
The aforementioned chest exercises for Bigger and Fuller Chestwon’t work unless you stick to a regime and perform them regularly and in a systematic way. Always remember that consistency is the key. So, if you need to turn up to the gym the next day, avoid overworking on your chest and also give sufficient time for your chest muscles to get out from the state of fatigue after a strenuous chest workout.