Many people have made the resolution to stay healthy and work out more this year. However, it can be quite hard to keep up a good workout routine that focuses on all the right muscles and keeps you motivated.
Why Is Working the Chest Muscles Important?
Many people have heard the saying “never skip leg day” but it can be easy to forget about the chest. Chest muscles are what give your body that build you are working toward and it also increases your upper body strength so you can push yourself to be and look your best.
Which Muscles Need to Be Worked the Most?
Here is a list of muscles that are often neglected but are essential enough to be regularly included in chest workout routines, according to gym trainers and bodybuilders.
• Pectoralis Major
• Pectoralis Minor
• Serratus Anterior
• Subscapularis
• Deltoid
• Latissimus Dorsi
• Teres Minor
• Trapezius
• Sternocleidomastoid
• Coracobrachialis
• Supraspinatus Tendon
• Rectus Sheath
Top 6 Chest Exercises
Here are the top six exercises that can help build your chest muscles.
1. Push-ups
Starting your workout with push-ups is a great way to loosen up your muscles. There is no need for a machine for this exercise. The technique for doing this exercise is as follows:
The proper way of doing push-ups is through making sure to keep your abdominal muscles tight, your back flat and your neck completely parallel to your spine.
Keep your elbows to your sides.
Your hands should also be under your shoulder position when you are lowering yourself slowly.
Keep your muscles stressed and hold your position for a few seconds when you press up.
Repeat the entire movement all over again.
2. Dips
Dips are great for building up upper body strength and all you need are some dip bars and stamina. The technique for doing this exercise is as follows:
Grab the dip bars firmly in each hand.
Lift your body using your forearms only.
Make sure your elbows are straight, your head is in line with your abdomen, and your wrists are in line with your forearms.
Contract your abs while establishing a stable position with your legs bent.
Exhale deeply when bending your elbows to lower your body.
Lower yourself so that your elbows are at a 90° angle.
Keep your wrists straight and your upper arms parallel to the floor.
Hold yourself in that position for a few seconds.
Return to the starting position and repeat the process all over again.
3. Cable Crossover
The cable crossover is one of the more advanced workouts that you can do easily once you know the technique. The machine you need for this workout is a cable crossover pulley. The technique for doing this exercise is as follows:
Keep your feet planted firmly on the ground at hip-wide length as if you are walking.
Grab the cable handles with your arms straight out.
Make sure that your hands are below your shoulders and your elbows are bent at an acute angle.
Pull the cable handles in the machine down and inward.
You should reach a position where your palms are facing each other in front of your chest.
Make your movements slow and measured so your chest muscles are stressed.
Bring your arms back to the starting position slowly.
Repeat the entire movement all over again.
4. Bench Press
Bench pressing is a very common but efficient way to stimulate your core pectoral and arm muscles. All you need is a bench for pressing and a barbell with plates. The technique for doing this exercise is as follows:
Get someone to spot you.
Lie down on your back on the bench with your feet firmly planted in the ground.
Hold the barbell with palms forward and thumbs wrapped around the bar.
Move into a starting position where the barbell is directly above your shoulders with your arms fully extended making a 90° angle perpendicular to your chest.
Keep your elbows and wrists straight.
Stick your chest out so all your muscles are under stress and inhale.
Lower the barbell with slow movement until it touches your chest.
When the bar lowers, make sure your elbows are spreading out slightly.
Press the barbell up while exhaling.
Make sure to keep your wrists straight and your back is flat on the bench.
Repeat the entire movement all over again.
5. Chest Press
The chest press is very similar to bench pressing with the exception of using two dumbbells instead of a barbell. The technique for doing this exercise is as follows:
Lie down on your back on the bench, with your feet firmly planted in the ground and your knees bent.
Grab the dumbbell handles.
Exhale deeply when you push the dumbbells up until your arms are straight out above your shoulders.
Inhale deeply when you pull the dumbbells toward you without completely lowering the weights or allowing them to touch down; keep tension on the muscles.
Repeat the entire movement all over again.
6. Pec Deck
A pec deck is a perfect ending for your workout since it has a seat to relax your back so as to not put too much strain while you can train your chest and arm muscles. The machine you need for this exercise is called a pec deck machine, and the technique is as follows:
Do not do this exercise if you have a shoulder injury.
Select the weight on the machine and make sure to resist selecting extra weight or you may get seriously injured.
Sit down on the seat with your feet firmly kept flat on the floor at shoulder-length width.
Grab the handles of the pec deck machine with each hand with your arms at a 90° angle.
Pull your arms toward the center of your body.
Hold your position for a few seconds.
Reverse the entire movement to the starting position.
Repeat the process all over again.
How to Maximize Your Gains
The best way to maximize your gains along with getting a proper workout routine that stimulates all the right muscles is to make sure you have all the necessary nutrients for muscle growth. Certain people take to eating protein-rich and high-fiber food on a daily basis. However, there are many people that find it difficult to incorporate too much protein into their diets. To compensate for having a less protein and nutrient-rich diet, we recommend taking dietary supplements. Not only will they help your muscle buildup but they will also improve your immune system efficiency and increase your overall workout productivity.
