The core of your body is your chest. Most of the muscles in your body are located in your chest so it’s vital to keep them in shape. Pectoralis minor and pectoralis major are to of the main muscles in your chest. There are different exercises specially designed for chest. As the chest contains most of the muscles, working out for chest helps to burn a number of calories. The shoulders and arms are also worked as you do chest exercises, providing upper body workout. You shouldn’t start exercising until you warm up. Below are some chest exercises for effective building of chest.
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1.{Dumbbells for bench presses: You should lie down on an exercise bench while holding the dumbbells in your hands. | Get the dumbbells and lie down on a bench with them in your hands. | Bench presses with dumbbells: while holding the dumbbells in hand, lie down on a exercise bench. | The Dumbbell bench press: Find an exercise bench and while holding dumbbells in your hand, lie down. | Bench pressing with dumbbells: On an exercise bench, make sure you lie down while holding the dumbbells. The position of dumbbells should be over the chest with a firm grip and your elbows bending at 90 degrees. Feet should be flat on the floor. When raising the dumbbells up and down, make sure to not lock your elbows. Repeat eight to twelve times per set. As your strength increases, so should the number of weights and sets.
2. Chest flies: With dumbbells, it’s recommended to couple it with bench flies to give your chest a complete workout. The first thing to do is go to an exercise bench and lie down. With the dumbbells in your hands, hold them firmly over the chest. With the elbows slightly bent, face your palms inward. After this, lower weights outwards in wide arc by the sides. When the weights reach shoulder length, raise them up again. Repeat eight to twelve times per set. As your strength increases, so should the number of weights and repeats.
3.Pushups: This is considered as one of the most effective chest exercises. Pushups not only help in chest workout but also work on the abs, back and thigh muscles. This is because of the fact that when you are doing pushups you hold the abs inwards and don’t allow them to sag at the same time you don’t allow your back to arc. To support your weight, get down on your hands and knees, with the hands situated exactly below the shoulders. While lowering your chest to just above the floor, bend your arms. Lift yourself back up to position one. Per set, repeat about eight to twelve times, increasing the amount daily.