You wouldn’t believe how many questions I get each and every week about chest exercises. Everyone wants to build a bigger chest… and many trainees put in the hard work at the gym… but just aren’t seeing the results they REALLY want. So if you’re not satisified with this area of your anatomy (and for everyone who wants to know “what’s your secret, Caleb?”) I’m going to provide a little useful, yet easily digestible and actionable information with this article. With that said, here are a few of my favorite chest exercises legal steroids provider.
First, let’s lay the groundwork for all the newbies out there and to make sure there’s no confusion in this article. Your chest muscles consist of the Pectoralis major and Pectoralis minor – you may have heard the term “pecs” — which is short for this. The Pectoralis minor is the thinner, roughly triangular shaped muscle which is beneath the Pectoralis major — and the major attaches to the arms and clavicles.
What I’ll do is start with the upper chest exercises and we’ll work our way down from there — sound good playa? Two exercises that have solidified their place in the “tool chest of effective upper chest exercises are Flyes and push-ups because they are very effective for building this part of your chest. Without further ado:
Inclined Dumbbell Flyes – Lie flat on your back on an incline bench and either pick up two dumbbells or if you have a spotter have them hand them to you. Taking one in each hand (of course!) and your palms should be facing each other you want to raise the dumbbells up towards each other under control, until they meet over your head. At this point, you want to squeeze your pecs for a one count while the dumbbells are overhead. Then lower slowly and repeat as many times as you can.
Declined Push-Ups – Your feet will be elevated by resting on a low bench; otherwise this movement is the exact same exercise as a regular pushup. Keep in mind, that with push-ups, you always want to keep your back as straight as possible. Also, be sure to vary your hand widths for the best possible results. Now for the middle of your chest – there’s a lot of different exercises for the middle chest, but here’s my favorite because it’s good for bodybuilding newcomers and pros alike.
Dips: these are pretty much my favorite exercise for building the mid-chest. I’ll explain using a set of dip bars (even though (any two parallel surfaces off the ground and parallel to it will do as well), raise yourself to straight arm height with knees bent and legs crossed at the ankle below you. Lower yourself with control, leaning slightly forward (you should feel it in your mid-chest) until your chest touches the bar and then return to your starting position. Repeat as many times as you can.