Increase your chest mass with these potent five exercises: the barbell and dumbbell bench press, explosive push ups, inclined bench press, and decline bench press.
Almost every weightlifter has a desire at some point in their years of training to increase the size of their chest. Whether it is to capture the gold cup at a show, or for the sheer strength that a properly developed chest provides, training is both intense and dangerous if done without care for the structure of human anatomy. The idea is to get results safely.
The chest is very important as the second most shown off muscle group after the bicep. For this reason, whether you are a weight lifter, strongman, athlete, or just into physical fitness, a workout routine that trains the chest is going to become a priority at some point. The pecs (short for pectoral muscles) are one of the major muscle groups involved in power lifting.
Increasing chest mass improves the overall performance of several other muscle groups, mostly in the arms. If you are having trouble with other areas try switching to the top 5 chest exercises and watch as those trouble areas begin to show improvement again.
The Anatomy of the Chest
Understanding the function of the chest muscles is a vital step before throwing yourself into a vigorous routine. In the body, no muscle group is an island, and a basic knowledge of how the groups function together will help prevent you from causing injury, while simultaneously informing you of how and why the workout works. This knowledge will help you concentrate on posture, form, and performance.
The chest is made up of two muscles the Pectoralis major, and the Pectoralis minor.
Pectoralis Major – Is the large fan shaped muscle that is located on the front of the chest. It originates from both the sternum (breast bone) and the clavicle and inserts into the humerus. This muscle is responsible for flexing and extending the humerus, as well as adducting and medially rotating.
Pectoralis Minor – Lies under the pectoralis major, and is a much smaller triangular shaped muscle that stabilizes the action of the scapula.
The Top 5 Exercises for Increasing the Chest– The Breakdown
The number of exercises that will work the chest are very long, but only a few will achieve real results. The chest, as stated previously, provides support for many other muscles, and therefore is more responsive to targeted training over the long-term.
Free weights are assumed to be the only tools available in most of the descriptions of these exercises, but there are machines that are designed with some of these exercises in mind. Once you grasp the concept of how the muscles work together, you can alter the workouts to accommodate whatever machines you may desire to use that fit your target workout style.
Top Chest Exercise #1 – The Barbell Bench Press
The undisputed king of chest expansion for hundreds of years, the bench press has been the standard for increasing strength and size in the chest by experts around the globe. It is possible to perform the bench press in a few variations, but for the purposes of this article, we will start by discussing the wide grip, pec pounding bench press.
Lie flat on your back on a standard Olympic weight bench. With your feet flat on the floor and your glutes tight to the bench, back and head on the bench at all times, unrack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up.
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