Interested in building bigger chest muscle? I’m sure you want them (we do too)!
And if ever you are wondering what exercises are the best to achieve more defined and solid pecs, wonder no more! We made a list of exercises that will surely help you get a bigger frame.
Push-ups
Push-ups can be considered as a very basic exercise routine. But don’t underestimate its functionality because push-ups can help you gain a solid and more defined pecs. And although it may look like it’s easy to do, many are actually struggling to execute it properly.
Another reason why you need to incorporate push-ups in your chest training regimen is that you practically don’t need any equipment to execute them. So, if you are busy and don’t have time to hit the gym or if you are traveling, doing several reps of push-ups can help you activate your upper chest and make them more defined.
No more excuses to not work your chest.
Flat Barbell Bench Press
Bench press is without a doubt the most popular strength building exercise. It's also called the king of chest hypertrophy.
It's considered as an important exercise for chest building because it activates the pectoral region. As a matter of fact, barbell bench press is one of the big three exercises that bodybuilders use to simplify their exercise. (In other words, it's really effective when it comes to building your chest.)
But do remember that while this exercise is considered as the most effective in building a bigger chest, it's also the most challenging. One of the easiest ways to know that you are doing barbell bench press wrong is when your arms get tired out before your chest. If you don't feel your chest getting worn out, then try to take a look and assess which of the routine you are doing incorrectly.
Decline Barbell Bench Press
Although decline bench press is usually the least used press, it's totally beneficial in chest building as well since it activates the lower pectoral. Another great thing about the decline bench press is that it places less strain on the shoulders compared to incline and flat bench press.
Incline Barbell Bench Press
Incline bench press is commonly believed to be more effective in building the upper chest compared to flat bench press. But the truth is, both of them activates the upper chest muscle.
Additionally, this exercise lets you isolate the upper portion of your chest and enables you to go for extra reps that you can utilize to either train your upper chest past lower chest fatigue or grow a bigger upper chest without affecting the lower and mid chest.
Medicine Ball Chest Throw
In case you don’t know, these heavy medicine balls are extremely functional. They won’t just give you a bigger chest, they’ll also improve your speed, power, and strengthen your entire upper body.
And if you think that the routine is a little too easy, then you can make it even more challenging by lying on your back, throwing the ball in the ball to catch it.
Dumbbell floor press
Dumbbell floor press may not be that popular but this exercise targets the chest, triceps, core, and stabilizes shoulder muscle. Aside from that, working out on the floor will help you know if you’re doing the correct position.
And there you have it. All the basic chest workout routines that are guaranteed to give you bigger and more defined pecs.