5 Chest Exercises to Build Muscle

26
Nov
2014

incline-barbell-press_0_0

Building a chiseled chest can be a lot of work. These exercises will help get you closer to your goals.

WHY TRAIN YOUR CHEST?

If you recall everything that includes you pushing something you have found the best reason for building your chest muscles with exercises. Everything from pushing a lawnmower to a baby carriage, improved chest muscles will help you to better perform these tasks. Chest exercise can definite add definition to a man but can also be very helpful for women looking to for a lift.

DECLINE DUMBBELL BENCH PRESS

The main muscle worked here is your chest. Focused on a compound movement.

Decline-_Dumbbell_Press

  • With your legs securely at the end of the bench. With dumbbells placed on either thigh, lay down on the bench. Once your back is aligned with the bench move the dumbbells up to the front of you at shoulder width.
  • Rotate your wrists so that your palms are facing away from you
  • Bring the weights down to your side as you breath out. Maintain control of the weights at all times.
  • As you push the weights up using your pectoral muscles breath out. At the top of the exercise squeeze your pectoral muscles for a moment then slowly lower the weights again.
  • Repeat as per rep

BENT-ARM DUMBBELL PULLOVER

The main muscle worked here is your chest. Focused on a compound movement.

Dumbbell_Pullover1

  • On a flat bench securely place a dumbbell.
  • Lie perpendicular to the bench, shoulders on the surface. Keeping your head off the bench, your shoulders will be lying on the surface. Feet firmly on the floor with hips slightly below the bench.
  • Pick up the dumbbell using both hands and raise it over your chest while bending both arms. Both palms pressed against the underside of the dumbbell.
  • Keeping your arms in a bent position, in an arc lower the weight. Breath in until you feel a stretch in your chest.
  • Bring the dumbbell back to the upright position while exhaling.
  • Repeat per rep.

INCLINE DUMBBELL FLY

The main muscle worked here is your chest. Focused on a isolation movement.

Incline_Dumbbell_Fly-2

  • Lay down on an incline bench with a dumbbell resting in each hand on top of your thighs.
  • Using your thighs to raise the weights, lift each dumbbell one at a time bringing them to the front of you at shoulder width. Raise the dumbbells up as though you were doing a bench press. But don’t lock out your arms
  • Keeping your elbows slightly bent, lower your arms out to both sides in a wide arc movement until you feel a stretch in your chest. Breath in as you do so.
  • Keep your arms stationary, the movement should occur in your shoulder joints.
  • Return your shoulders to the pressed position and repeat as per rep

DECLINE PUSH UP

The main muscle worked here is your chest. Focused on a compound movement.

Decline_Pushup1

  • Lay on the floor either in front of a box or bench. Place your hands on the floor at shoulder length.
  • Move your feet up to the box or bench.
  • Push yourself up then back down until your chest almost touches the floor.
  • Breath out as you lower your body.
  • Repeat as per rep

BENT-ARM BARBELL PULLOVER

The main muscle worked here is your lats with chest. Focused on a compound movement.

Barbell_Pullover1

  • Lay on a flat bench with a barbell gripped at shoulder width
  • Holding the bar straight over your chest with slightly bent arms begin to lower the weight slowly in an arc all the way behind your head until you feel a stretch in your chest. Breath in as you do so.
  • Bring the barbell back to the upright press position using the same arch you lowered with, exhaling.
  • Repeat as per rep

I hope you found this article on Chest Exercises to Build Muscle helpful.

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