Since the main chest muscles (especially the pectoralis major, also known as the pectoralis) are large and contribute to many movements, it will take more than a few movements to build the upper body under all of them. Angles.
These 30 chest exercises will develop your chest (and the surrounding muscles), generate higher levels of strength, and give you a bigger physique. If you are unsure of the correct repeat set pattern, see our definitive guide to increasing strength versus building size. Be sure to check out three tips to get the most out of your breasts and what to avoid. Here are best practices for improving:
Prioritize compound movements ((which we highlight below).
Use progressive resistance (increase the weight or the number of repetitions you do in each workout).
Improve the stability of your shoulders to protect yourself from injury (use “pull” exercises that retract the shoulder blades.
And the most common training mistakes to avoid:
- Too much exercise during a workout.
- Going too heavy too fast.
- Using improper form and technique.
Bench press bar
Hold the bar outside shoulder width and arch your back so that there is space between your lower back and the bench. Remove the bar from the support and lower it to the sternum, placing your elbows approximately 45 ° to your side. When the bar touches your body, push your feet hard against the floor and push the bar up.
Smith machine tilt press
Place an adjustable bench at a 30 ° to 45 ° tilt and rotate it to the center of the Smith machine support. Grip the bar with a shoulder tightening. Unlock the bar, lower it to your upper chest and push up.
Tilt flye dumbbells
Place an adjustable bench at an angle of 30 ° -45 ° and lie on it with a weight in each hand. Rotate your wrists so that your palms are facing each other. Press the weights directly into your chest and, keeping your elbows slightly bent, open your arms as if to hug the bear. Lower your arms until you feel a stretch in your chest, then bring the dumbbells closer to your chest.
Stand between two opposite cable stations, with the two pulleys positioned midway between the top and bottom of the station. Place a D handle on each pulley and hold one in each hand. Keep your elbows slightly bent and walk forward so that there is tension in the cables. Flex your chest while squeezing your hands in front of your chest. Alternate stretches and push-ups after each set.
Inclined dumbbell press
Place an adjustable bench at an angle of 30 ° -45 ° and lie down with a dumbbell in each hand at shoulder height. Press the weights on your chest.
Chest press machine
Load the plates on both sides of a table press and adjust the seat so that both feet are flat on the floor. Grasp the handles and push down to fully lock.
Lie on a flat bench with a weight in each hand. Bend your elbows slightly and extend your arms widely, lowering the weights until they are level with your chest. Flex your pedestrians and lift the weights to the starting position.