good chest workouts at home

Grab a kettlebell, dumbbell, or water jug, and hold it against your chest with your elbows underneath the weight. Keep your feet completely flat. The best way to make these everyday activities a little less of a struggle? Build strength in both the front and back of your upper body. Shuffle Push-ups.

Good chest workouts at home -

The Ultimate Upper Chest Workout & Lower Chest Workout Guide

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Reverse-Grip Push Up

Part of the chest being trained: Upper chest exercise

Equipment needed: Upper chest workout at home

How to do it:

  1. Position yourself in a push-up position.

  2. Rotate your wrists so that yourfingertips are pointing toward your feet (depending onflexibility, you can also choose to perform this withfingertips pointing out to the sides or anywhere in between).

  3. Inhale and bend your elbows and lower your chest toward the ground.

  4. Push offthe ground, while engaging your biceps, chest, and shoulder muscles as you slowly push offand come back to the starting position.

Note:This can be done on the knees instead of toes. It can also be done standing with hands on a wall, utilizing the same movements.

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Decline Push Up

Part of the chest being trained: Upper chest exercise

Equipment needed: Upper chest workout at home

How to do it:

  1. Begin on hands and knees, hands on the ground at shoulder-width or slightly wider (you won’t want to go wider than this or your range of motion will be severely limited).

  2. Liftone leg and position it atop a sturdy piece of furniture (bench, ottoman, etc.). Do this for the other leg. Ensure that your body is in a straight line before continuing. Pay attention to hips and buttocks and ensure that they aren’t caving or arching. Double check hand placement and ensure that arms are extended.

  3. Bend at the elbow and allow your chest to lower. You’llfind yourself looking upward slightly.This is normal, just ensure that you don’t try to compensate the movement with your back or buttocks.

  4. Push yourself back to the starting position, being careful not to lock your elbows.This is one rep.

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Standing Incline 'Prayer

Part of the chest being trained: Upper chest exercise

Equipment needed: Upper chest workout at home

How to do it:

  1. Stand upright with your knees slightly bent.

  2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and yourfingers pointing ahead of you while pushing tightly against each other.

  3. Slowly move your hands outward away from your body so that your arms fully extend, up and away from your chest, while your hands are still positioned together and pushing tightly against each other.

  4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as you possible. You can try putting a weighted plate between your hands to increase the difficulty.

  5. Bring your wrists back in toward your chest.

(Lower Chest Bodyweight Exercises You Can Do At Home)

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Incline Push Up

Part of the chest being trained: Lower chest exercise

Equipment needed: Lower chest workout at home

How to do it:

  1. Stand facing a sturdy ottoman, bed, couch, bench, etc.

  2. Position your hands on the edge of the furniture, slightly more than shoulder-width apart, ensuring that your elbows are not locked in place. Step your feet back until your back is straight and you are resting on the balls of your feet.This is your starting position.

  3. Keeping your body straight through the entire exercise, lower yourself down toward the furniture slowly and with control until your chest touches the furniture.

  4. Push your body upward, away from the furniture until you reach the original position. Do this to failure for each set.

*Try different heights of furniture for variety and to utilize slightly different muscles each time.

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Cross-Over-Box Push Up

Part of the chest being trained: Lower chest exercise

Equipment needed: Lower chest workout at home

How to do it:

  1. Using a sturdy box or other object, get into push up position with one hand on the box and the other hand on thefloor. Your hands should be shoulder-width apart.

  2. Lower yourself down as you would a typical push up, focusing on putting more of a bend in the elbow of the arm on the box than yourfloor-arm.The goal is to keep your chest as close to parallel with the ground as you can.

  3. Push yourself back up, place thefloor-hand on the box and move the box-hand onto thefloor. Once both arms have performed the push up, you’ve completed one rep.

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Standing Decline Prayer

Part of the chest being trained: Lower chest exercise

Equipment needed: Lower chest workout at home

How to do it:

  1. Stand upright with your knees slightly bent.

  2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and yourfingers pointing ahead of you while pushing tightly against each other.

  3. Slowly move your hands outward away from your body so that your arms fully extend, town toward your hips and away from your chest, while your hands are still positioned together and pushing tightly against each other.

  4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as you possible. You can try putting a weighted plate between your hands to increase the difficulty.

  5. Bring your wrists back in toward your chest.

What you always need to keep in mind when doing upper chest and lower chest workouts

-Keep your chest out, traps back, and shoulders down.

Источник: https://habitnest.com/blogs/habit-nest-blog/upper-chest-workout-lower-chest-workout-guide

Chest workout part 1: Four exercises for your upper chest

What do most Bollywood actors have in common these days? A muscular physique highlighted by a super-defined chest. This is probably why many men nowadays want to achieve the same look.

Our chest muscles extend from the upper collarbone to just above the abdomen. The chest is a big muscle group: few people know that the chest has three different portions - upper, middle and lower chest. This is why it takes a three-day workout to complete a full chest routine.

Chest workout part 1 Four exercises for your upper chest

Representational image. Image source: Getty Images.

Pectoral muscles in the upper chest are the hardest to train. The pectoralis major—popularly known as the pecs—is a set of six muscle fibres that control the functions of the upper arm bone (humerus) as well as the shoulders. For this reason, upper chest workouts are designed to work with the shoulder and deltoids (triangular muscle in the upper arm). To achieve the desired results for your pecs, you also need to build up your shoulders.

You can always train hard to get the body that you always desired. But before beginning a workout, always remember to warm up: do mobility exercises such as rotating your arms in the air, making big circles with your hips, stretching your chest, legs, and arms for five minutes before going full steam ahead. If you are working out early morning, make sure you get at least a minute or two of cardio in your warm-up, too. Jog on the spot, do jumping jacks or high-knees to get the heart pumping.

Precaution: Do not try these exercises in the absence of a trainer or an experienced person who can correct your posture and guide you on the correct way to increase the weights.

Upper-chest workout routine

1. Decline push-ups

Push-ups are one of the best exercises to pump up the pecs and warm up before a workout with weights. A push-up has many variations - conventional, diamond, incline and decline. Decline push-ups are a great way to begin an upper chest workout, as they not only work your upper chest but also activate the deltoids.

Equipment required: A bench, chair or any raised platform

Sets & reps: 3 sets of 15 reps each

Intensity: Low (beginner)

How to do it:

  • Stand facing away from the bench, leaving a few feet distance between you and the bench.
  • Come into the plank position, by placing your palms on the floor, hands slightly wider than shoulder-width, lock your elbows and your knees. Now, one by one, take your feet up on the bench.
  • Slowly do a push-up by bending the elbows until your chest nearly touches the ground.
  • Now slowly push your chest away from the ground by extending the elbows. This is one rep.

Tip: If you don’t have a bench, you can also use a table or the edge of a bed.

2. Incline bench press

The primary target of this exercise is the upper pecs of the chest, but it's also analogous to a shoulder press so you additionally train your shoulders.

Equipment required: An incline bench, a barbell rod of 16 inches and weights as per your comfort level

Sets & reps: First set, 15 reps

Second set, 12 reps

Third set, 10 reps

Intensity: Moderate (beginner to experienced)

How to do it:

  • Set the bench at 15 to 30 degrees.
  • Lie down with your back on the bench.
  • Ask a buddy for help here: Hold the barbell rod with an underhand grip (palms facing away from your body) at shoulder-width distance.
  • Push the barbell upward by extending your arms and locking your elbows.
  • Now bring it down slowly with a controlled movement until it touches the upper chest region. This is one rep. 

Tip: Try to focus on your upper chest region while bringing down the barbell.

3. Incline dumbbell press

This is comparable to the incline bench press, as it also trains the pectoral muscles of the upper chest region. You will also be using your deltoids in this exercise.

Equipment required: An incline bench and a pair of dumbbells

Sets & reps: First, set 15 reps

Second set, 12 reps

Third set, 10 reps

Intensity: Moderate (experienced to professional)

How to do it:

  • Set the bench at 15 to 30 degrees.
  • Lie down on the bench facing upward.
  • Now hold the dumbbells with an underhand grip slightly above the shoulder level.
  • Push the dumbbells up by extending your arms and locking your elbows. 
  • Now bring them down slowly with a controlled movement until you reach the level of your upper chest.
  • This is one rep.

Tip: Do not swing your hands at any point.

4. Cable crossover

This exercise stretches the pectoral muscles of the upper chest region and creates stress on the outer pec muscle fibres. To target your upper pecs, you need to set the position of the pulleys to the lowest setting.

Equipment required: Cable crossover machine (available at gyms only).

Sets & reps: 3 sets of 15 reps each for professionals and 3 sets of 8 reps each for beginners

Intensity: Beginner to professional

How to do it:

  • Grab both the pulley rods with an overhand grip (palms facing your body) with elbows bent at 90-degrees.
  • Facing away from the machine place one foot ahead of the other and lean forward.
  • While extending the arms to straighten them, push both the pulleys forward.
  • Now, while coming back to the starting position, move your arms back to your side by bending the elbows. This is one rep. 

Tip: The movement should only occur at the shoulder joint instead of arms or torso.

Health articles in Firstpost are written by myUpchar.com, India’s first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health. For more information, please visit our section on Fitness.

This is the first article in a three-part series on the complete chest workout.

Updated Date: December 06, 2019 13:08:31 IST

The information provided here is intended to provide free education about certain medical conditions and certain possible treatment. It is not a substitute for examination, diagnosis, treatment, and medical care provided by a licensed and qualified health professional. If you believe you, your child or someone you know suffers from the conditions described herein, please see your health care provider immediately. Do not attempt to treat yourself, your child, or anyone else without proper medical supervision. You acknowledge and agree that neither myUpchar nor firstpost is liable for any loss or damage which may be incurred by you as a result of the information provided here, or as a result of any reliance placed by you on the completeness, accuracy or existence of any information provided herein.

Источник: https://www.firstpost.com/health/chest-workout-part-1-four-exercises-for-your-upper-chest-7747501.html

Is it a core day or a chest day? Ask yourself that question. If it’s core, go ahead and do your dumbbell presses on an exercise ball or on a flat bench with your feet up in the air, but don’t expect to crush your pecs and build a thicker chest. For that you need sturdy benches, appreciable weights, a reliable spotter for the barbell work, and maybe some loud music, too.

Behold the following workout: It doesn’t reinvent the wheel and it probably won’t satisfy those who believe in the superiority of functional training. But it should, because it’ll serve one very appealing function: building a bigger, stronger chest.

The Routine

The first exercise in the routine is incline barbell press, chosen as the lead because the upper pecs are typically in greater need of thickness than the lower pecs. Doing them first will help ensure maximum intensity, because the muscles are fresh. Treat this as your heavy move for the day, keeping all of your rep counts in the single digits and employing a spotter.

The next exercise, flat-bench dumbbell press, should be treated aggressively as well. The reps are only slightly higher, so push yourself with a relatively heavy set of dumbbells, even if it means you do only nine reps on your last set.

By this point you’ll have done both an incline and a flat pressing move; dips will essentially serve as your decline press to emphasize the lower pecs. It’s tough to put a specific rep count on dips because some guys can bang out 25-plus reps consecutively while others struggle to get a half dozen.

The key here is to do as many dips as possible in the span of three sets. It’s not supposed to be easy. The cable flye is where you can drop the resistance a bit and go for a good burn to finish off the pecs in style.

The Basics

Warm up sufficiently before starting this workout: 5–10 minutes of cardio, a set of push-ups, and a light set of incline barbell press before your first working set.

This routine is meant to be heavy and intense, so consider doing it on its own instead of pairing it with back, shoulders, or even triceps—your triceps will be pretty fried by the time you finish dipping.

Источник: https://www.muscleandfitness.com/routine/workouts/chest-exercises/build-your-chest-workout/

When it comes to chest exercises (for women and men, alike), standard pushups tend to get all the praise. Of course, they are pretty freaking good for you—but they aren't the *only* way to build strength in this area.

And, yes, you DO want to build strong chest (a.k.a. pectoral) muscles. "Unfortunately, many women tend to neglect the muscle group, emphasizing lower-body movements and forgetting that the chest and back require the same attention," says Elise Young, CPT, CFSC, of Elise's Bodyshop. A balanced approach to upper-body strength training will help keep your posture nice and proud and allow you to feel strong throughout daily activities, whether that's carrying groceries or rearranging your furniture for those home workouts. Something else chest exercises and workouts can do? Help you avoid back and neck injuries.

Bonus: Pushing exercises that work your chest often also work your triceps. "I always hear, 'well what can I do for triceps?' and although there are specific triceps exercises, the best way to work the triceps is going to be through compound pushing motions such as chest presses and pushups," Young notes.

The Chest Muscles—Explained:

The chest is made up of the pec major, pec minor, and serratus anterior. Here, Young breaks them down:

Pectoralis Major: The largest of the chest muscles, this fan-shaped muscle spans across your chest. It is responsible for flexion, adduction, and internal rotation of the humerus (arm at the glenohumeral joint, aka shoulder).

Pectoralis Minor: Smaller and with a more triangular shape, this muscle serves many functions, such as moving the ribs and shoulder blades.

Serratus Anterior: More laterally located within the chest wall, this muscle is responsible for scapular protraction (translation: pushing away from your body).

Pro Tips For Working Your Chest:

  1. Retract your scapula.
    Essentially, you want to think about pulling your shoulder blades down and back. "Retracting your scapula requires full recruitment of your chest muscles for the specific pushing movement," Young explains.
  2. Pair chest moves with lower-body pulling moves.
    “I prefer to work in full-body strength-based training so I balance my training with lower-body push (think squats, lunges) paired with upper-body pull (think rows) and lower-body pull (think deadlifts, bridges) with upper-body push,” says Young. “When we think of upper-body push we are focusing on pushing away from the body."
  3. Start with a barbell.
    It may sound counterintuitive but Young suggests doing chest presses with a bar (sans any added weight!), rather than dumbbells, when you’re first starting out. “It is often challenging to maintain control with dumbbells so you can focus on using a bar to create that control,” she explains.
  4. Don’t do pushups on your knees!
    “I highly suggest elevating your upper body on a bench, couch, or chair before dropping to your knees,” Young says. “When we drop to our knees on an exercise such as pushups, we are losing our full core function and therefore it becomes more difficult to progress the exercise. Pushups require a ton of core control, so the more we can practice the same motion, even from an elevated surface, the quicker we will get stronger.”

The 20 Best Chest Exercises:

We consider the moves here to be the best-of-the-best for your chest because they challenge your upper-body from every angle. After all, your triceps, shoulders, core, and back also help you perform lots of moves that really fire up your chest.

The key to incorporating these exercises into solid chest workouts, though, is to mix things up. Select a variety, including a move or two that requires just your bodyweight, one or two that you perform lying down on the floor, one you do seated or kneeling, and a couple that use dumbbells. Choose your own adventure!

If you can't do full pushups just yet, you'll be cranking them out before you know it once you start incorporating these chest exercises in to your fitness routine on the regular.

Time: 20–25 minutes

Equipment: dumbbells, mat

Good for: chest, arms, upper body

Instructions: Choose five to eight moves below. After a quick dynamic warm-up, perform 10 to 12 reps of each, rest for 15 seconds, then continue to the next exercise. Once you've completed each, rest for one minute, then repeat the entire circuit twice more for a total of three rounds. Consider alternating chest moves with lower-body pulling moves like deadlifts for a total-body workout.

1Hand Release Pushup

Why it rocks: Hand-release pushups work all of your major muscles (triceps included, of course) and can help you boost your pushup range of motion, since they force you to practice powering up off the floor.

How to: Start in a high plank position with shoulders over wrists. Keep core tight, bend elbows, and lower body all the way down on to the floor. At the bottom, lift hands a few inches into the air. Replace hands, then press back up to start. That's one rep.

Pro tip: Your elbows should point 45 degrees away from sides.

2Bear Plank Shoulder Tap

Why it rocks: In addition to working your chest, this move fires up your core in a major way.

How to: Start on all fours with knees elevated a few inches off of floor. Keep back flat and shoulders and hips level while lifting left hand up off mat and bending at elbow to tap right shoulder with it. Replace left hand, then repeat on the opposite side. That's one rep.

Pro tip: Keep abs engaged by pulling your belly button toward spine to prevent shoulders and hips from moving throughout the exercise.

3Isometric Chest Squeeze

Why it rocks: Isometric work doesn't often get the love it deserves, but this simple move brings on the burn.

How to: Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. Stand up straight with left foot slightly in front of right, hips facing forward. Squeeze the dumbbells together and press them straight up until elbows lift slightly above shoulders. Hold for up five seconds, then return to start. That's one rep.

Pro tip: Engage core and avoid letting ribs stick out.

4Glute Bridge Press

Why it rocks: Not only does this move work your chest and upper body, it also fires up your posterior chain, working your glutes, hamstrings, and core.

How to: Start lying on back with knees bent and feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows forming 90-degree angles and a dumbbell in each hand. Lift hips toward ceiling, keeping core engaged. Hold this glute bridge position and press the weights to ceiling. Lower weights back down. That's one rep.

Pro tip: Be sure to press up in one fluid motion and don't forget to squeeze those glutes at the top of that bridge.

5Pushup

Why it rocks: This quintessential chest move really works your entire body, and it's oh-so satisfying to nail.

How to: Start in a high plank position, with shoulders over wrists, core tight, and legs straight and engaged. Maintaining a straight line from head to heels, bend elbows to lower body toward floor in one piece. Press back to start. That’s one rep.

Pro tip: Elbows should point out at 45 degrees away from ribs during pushup.

6Plank Get-Up

Why it rocks: In addition to working your core and chest, this one has some sneaky tricep action as well.

How to: Start in a low plank with forearms on the floor and parallel, elbows under shoulders. Pick up right forearm and press through palm to extend arm straight. Then, repeat with left to come into a high plank, keeping hips as level as possible. Reverse the movement to return to start. That's one rep.

Pro tip: Focus on not rocking your hips, and have your hand refill the spot where your elbow was as you come low to high.

7Incline Pushup

Why it rocks: If full pushups aren't quite working for ya yet, this modification will help you build up that strength.

How to: Start in a high plank position with hands elevated on a sturdy surface like a workout bench or coffee table. Shoulders should be stacked over wrists, core tight, legs straight and engaged. Maintain a straight line from head to heels and bend elbows to lower body toward surface in one piece. Press back to start. That’s one rep.

Pro tip: Elbows should point out at 45 degrees away from ribs during pushup.

8Kneeling Chest Press to Triceps Extension

Why it rocks: This combo move directly hits both your chest and the back of your arms. Boom!

How to: Start kneeling with knees slightly wider than hip-distance apart. Hold a dumbbell in both hands and extend arms straight out in front of chest. Bend at elbows to pull dumbbell toward your chest, then press arms back out to straight. Next, raise the dumbbell up overhead, and bend at elbows to lower weight behind head. Finally, extend elbows to press dumbbell back up overhead and reverse the movement to return to starting position. That's one rep.

Pro tip: Keep core engaged and avoid arching upper back and sticking ribs out during movement.

9Single-Arm Deadbug Press

Why it rocks: The single-arm action of the press requires control and coordination and is a great way to challenge your core while also getting that push.

How to: Lie on back with legs lifted and knees bent so shins are parallel with floor. Extend left arm straight up toward ceiling (palm facing inward) and hold a dumbbell in right hand with elbow resting on floor about 45 degrees away from ribs. This is your start position. Extend right arm to press dumbbell straight up toward ceiling. Once right arm is fully-extended, slowly bend at elbow and lower weight back down to start. That's one rep. Do all reps on this side, then repeat on the other side.

Pro tip: Engage your core to keep entire your back connected to floor.

10Decline Pushup

Why it rocks: Elevating the feet increases the difficulty of traditional pushups and challenges the core that much more. Because of the downward angle, this exercise will also work your shoulders a bit more than traditional pushups.

How to: Start in a plank position with feet elevated on a chair, bench, or step. Lower body, with elbows pointing 45 degrees away from body, until upper arms are parallel with mat. Then press back up. That's one rep.

Pro tip: Be sure you can successfully complete 8-12 solid pushups from the floor before progressing. Looking for a fun decline alternative? Try a decline high plank to get ready to take that next step.

11Dumbbell Floor Press

Why it rocks: This one challenges not only your chest, but your upper back, too.

How to: Lie on back with knees bent and feet flat on the floor, about a foot from seat. Hold a dumbbell in each hand with backs of upper arms resting on floor. From here, press dumbbells up by extending arms straight. Then, with control, bend at elbows to lower weights down until triceps touch the floor. That's one rep.

Pro tip: Elbows should form 45-degree angles with sides throughout movement.

12Mountain Climber Pushup

Why it rocks: This move gets your core in on the action and ramps up your heart rate.

How to: Start in a high plank. Perform one pushup. Then, pull right knee toward chest, return to start, and quickly do the same with the left to perform a mountain climber. Continue alternating for a count of four total.That's one rep.

Pro tip: Keep shoulders stacked over wrists during mountain climbers.

13Seated Arnold Press

Why it rocks: While the Arnold press is typically more shoulder-dominant, this variation puts greater emphasis on the chest.

How to: Start sitting down with torso leaned slightly back, legs extended forward, knees bent softly, back of heels on the floor, and arms at sides holding a pair of dumbbells. Bend elbows to 90 degrees and bring them in front of body in line with shoulders, palms facing you. Keep this shape while bringing arms wide out to sides and pressing weights a couple inches up toward ceiling. Reverse movement to bring elbows back in front of face.

Pro tip: Squeeze chest muscles as you bring elbows together.

14Alternating Dumbbell Floor Press

Why it rocks: Working one side at a time helps you avoid strength imbalances. Score!

How to: Lie on back with knees bent and feet flat on the floor, about a foot from seat. Hold a dumbbell in each hand and extend both arms up over shoulders, palms facing knees. This is your starting position. Keeping right arm straight, slowly bend left elbow and lower weight until left tricep touches floor. Press the dumbbell back up to start, then repeat with right arm. That's one rep.

Pro tip: Elbows should form 45-degree angles with sides throughout movement.

15Lying Dumbbell Chest Fly

Why it rocks: This fly involves a different movement pattern than other chest exercises like pushups and presses.

How to: Lie on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand and rest elbows on floor at sides angled away from body at 45 degrees. This is your start position. Press back into floor, engage core, exhale, and draw hands together above chest, maintaining slight bend in arms. With control, reverse the movement to return to start. That's one rep.

Pro tip: Think about hugging a giant beach ball as you squeeze your hands towards each other.

16Closed-Grip Chest Press

Why it rocks: This chest press variation switches up your grip so you can really focus on squeezing your pecs throughout every rep.

How to: Lie on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with palms facing each other. Keeping dumbbells together, press weights up over chest until arms are straight. Then, with control, reverse motion to return to start. That's one rep.

Pro tip: Keep lower back pressed into floor throughout movement.

17Close Grip Pushup

Why it rocks: Compared to the standard pushup, the close-grip pushup places greater emphasis on your triceps, hitting all three heads hard.

How to:Start in a high plank position, but with hands directly beneath chest instead of shoulders. Bend elbows straight back towards feet to lower body toward floor, keeping upper arms close to sides. Press back up to start. That's one rep.

Pro tip: Keep your upper arms as stable as possible so that your reps work the right muscles. That means you've gotta keep those elbows in-line with your shoulders so your upper arms are parallel to each other.

18Chest Fly

Why it rocks: This one has similar perks to the dumbbell fly—sans weight, making it great for beginners.

How to: Lie on your back with your knees bent and feet placed flat on the ground. Lower your arms to the sides of your body, parallel with your shoulders, until your hands are about six inches off the ground. Slowly reverse the movement and return to start. That's one rep.

Pro tip: Maintain a slight bend in your elbows.

19Eccentric Chaturanga Pushup

Why it rocks: Practicing just the eccentric (a.k.a. lowering) phase of this movement can help your nail the full version faster.

How to: Start in a high plank position. Engage core, glutes, and legs (push heels back), exhale, and lower down to floor to a count of five. Keeping elbows tight against sides and body in one long line. When torso reaches floor, press up onto knees, then back into high plank position.That's one rep.

Pro tip: If needed, modify by keeping knees down throughout movement.

20Single-Arm Dumbbell Floor Press

Why it rocks: You get similar benefits that you would with the regular floor press but by working one arm at a time, you help to ID and correct any muscular imbalances.

How to: Lie on back with knees bent and feet flat on the floor. Hold a dumbbell in left hand and extend arm upward over chest, palm facing away from you. This is your start position. Slowly bend arm and lower it to the side until tricep touches the ground. Reverse the movement and return to start. That's one rep. Repeat on the other side.

Pro tip: At the bottom of the movement, your elbow should form a 45 degree angle with body.

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Источник: https://www.womenshealthmag.com/fitness/g26871210/best-chest-exercises/

7 Exercises for a Killer Outer Chest Workout

No shredded physique is complete without a sculpted and defined chest.

Getting those stringy muscle fibers to pop through like the biggest bodybuilders in the game is everyone’s dream. If you find your growth lacking in the chest area, you aren’t alone.

The pec muscles are among the most difficult muscle groups to engage and grow, with the outer portion of the pec being the hardest to see results. Even if you’re never skipping a chest day, there may be some exercises you could be incorporating to maximize your outer chest development. 

Pectoralis major muscle anatomy chart

Anatomy of the Pectoral Muscles

In order to more efficiently work your chest, it is important to understand the function and anatomy of the pectoral muscle region. Simply being aware of how the muscles move and operate will definitely give you an advantage in the gym. The pec group is a complex muscle group made up of four individual muscles: the pectoralis major, the pectoralis minor, serratus anterior, and subclavius.

The pectoralis major is the part of the pectoral group that is visible beneath the skin, especially when you are super ripped. This muscle is fan-shaped and very thick. In addition to its ability to make you look aesthetic when well-built, the pectoralis major aids movement of your upper arm, allowing you to move it away from and towards your body.

The pectoralis minor is beneath the pectoralis major and is a small, triangular muscle. While it cannot be seen, don’t underestimate its importance. This muscle connects to your ribs and supports both your pectoralis major and upper back. Your serratus anterior is slightly below the pectoralis major region. This muscle originates on the rib cage and also aids in the functions of the upper back. 

The subclavius is a very small muscle located just below — you guessed it — the clavicle. It aids in the stabilization of your collarbone when other movements are taking place and also helps your lungs to expand.

7 Exercises for Building Your Outer Chest

Due to the anatomy of the muscle group, there is no real way to isolate and engage the outer chest. However, if you’re suffering from an underdeveloped outer pec, don’t lose hope.

There are several chest exercises you can incorporate into your routine to kill those pecs, maximizing overall growth and promoting hypertrophy of the outer chest.

1. Dumbbell Fly 

The dumbbell fly is an amazing exercise for building your chest overall. Not only are dumbbell flyes simple to execute, but they are also incredibly versatile and personalizable to fit your needs and scenario. Form is everything when trying to properly grow your muscles, so here is exactly how to do a dumbbell fly on a flat bench: 

  • Get in the starting position, lying down on your back on the flat bench. Grab the dumbbells in either hand at chest level. Position the weights shoulder-length apart and avoid a position that is too high above your head. 
  • Press each weight upward above your chest, keeping the wrists and elbows straight. 
  • Once you’re in the upright position, begin letting your arms slowly fall toward the ground, keeping them mostly straight with a slight bend at the elbow. It’s called a dumbbell “fly”, so think of having wings on either side. Keep your chest puffed out and the small of your back slightly rounded. 
  • Extend through the movement, bringing the weights just slightly below back level. 
  • Bring the weights back up in a slow, controlled movement. Be sure not to tap the weights together at the top. 

Throughout the movement, don’t grip the dumbbells too hard or you’ll risk engaging other muscles more than your chest. It can be hard to prioritize your chest over other muscles in your upper body, so be sure you feel your chest engaged at all times.

2. Push-Up 

Simple push-ups are often overlooked when looking to build a chest. It requires no equipment, so it can be the last thing you think about in the gym. However, push-ups are great to incorporate both in and outside the gym, making them especially useful for at-home workouts.

Push-ups can seem self-explanatory, but in order to properly grow your chest with this movement, you might need a refresh on the proper form: 

  • Place your hands shoulder-width apart and put your palms on the floor. 
  • Prepare the rest of the body, placing your toes on the floor. Try to keep your body line as straight as possible. 
  • Push your weight off the floor in a controlled manner. Your core and glutes should be engaged throughout the movement. 
  • Extend through the movement and avoid rounding out your back at the top. Keep your elbows close to your side. 
  • Lower yourself down slowly and with control, hovering just above the floor at the bottom. 
  • Repeat until failure for best results. 

If you find this movement too easy, there are several ways to make push-ups much harder. Try adding a weight plate on your back or stagger your hands for more of a challenge. You can also make it a fast, explosive movement by adding a clap or crossing your arms at the top of the push-up.

bodybuilder doing cable crossovers in the gym

3. Cable Crossovers

The cable machine is the perfect tool for getting a shredded chest in the gym. It is incredibly versatile and allows for a huge range of motion. The crossover movement is among the best chest exercises for chest development. Getting it right can be difficult, here are the steps: 

  • Set up the machine with both pulleys at shoulder level and use the D-handle attachment for each cable. 
  • Next, grip the handles and bring yourself to the middle of the cable machine. Ground your lower body for stability, placing your feet shoulder-width apart. Some people also like to take on a staggered stance, placing one foot in front of the other. You’ll need to be very stable, so choose whichever feels most balanced. 
  • Extend your arms and chest outward with your elbows at a slight bend and your palms facing outward away from your body. 
  • Bring the cables forward to the front of your body. Your hands should meet out in front of you. Finish the movement by crossing your hands over each other, making an “X” with your wrists. 
  • Maintain a slow and controlled motion, extending the arms back out to the top of the movement. Allow your arms to extend slightly beyond your back and pause before continuing to the next rep. 

You can switch which hand is on top for each rep. Think of this movement as an open and close motion, where the chest muscles are extended on the open and squeezed at the close. This movement can also be varied by changing the height of the cables.

4. Cable Flyes

We’ve already established that the cable machine is one of the most beneficial tools you can use in the gym to build a perfectly sculpted chest. Another cable movement you can do are cable flyes, which are comparable to dumbbell flyes, and involves major extension of the chest. 

  • Set up the machine with both pulleys at the topmost level and use the D-handle attachment for each cable. 
  • Grip the handles and bring yourself to the center of the cable machine. Assume a stabilizing stance, whether that be with your feet shoulder length apart or in a staggered stance. 
  • Hinge slightly at the hips, being sure to keep your back neutral and straight. Palms should be facing outward and slightly down. 
  • Begin to pull the weights, moving your hands to meet out in front of the middle of your chest. 
  • Maintain a slow and steady movement throughout and slightly extend your arms back at the top of the movement. 

5. Bench Press

The bench press is an amazing compound movement, meaning it works multiple muscle groups at the same time. Bench press has been shown to drastically improve chest muscle growth over time.

Chances are, you are already quite familiar with this movement as it is incredibly popular in the gym. However, there are some things you can be doing to maximize chest growth with this movement. Proper form for a flat bench press can make all the difference: 

  • Lay back on the bench facing upwards. Prepare your back for the movement by squeezing your shoulder blades together and allowing your back to arch. This is crucial to engaging your chest as much as possible throughout. 
  • Grip the barbell just outside shoulder-width on either side. 
  • Lift the bar from the rack and bring the bar down to your chest, maintaining a slow and controlled movement throughout. 
  • Push the weight back up, being sure to keep your chest engaged. This is where many people make the mistakes that stunt potential chest growth as they allow their shoulders to round and the chest to cave in. Remember to keep your shoulders squeezed and back arched. 

This movement is easily varied through changes in the bench angle, such as using the incline bench or the decline bench. You can also try different hand placements, such as a close-grip bench press, or replace the barbell with dumbbells for a dumbbell bench press. 

6. Chest Dips 

Chest dips work chest, shoulders, and triceps. It has previously been thought that dips worked only the lower chest, however, dips are great for building overall chest mass and thus, getting some hypertrophy to that outer chest. Dips can be bodyweight only, or you can use a loading belt to add weight.

Either way, dips are a killer movement for getting your chest engaged. This movement can be quite challenging at first, but most gyms have an assist option on their dip bar machines and should be utilized when necessary in order to avoid injury. In some cases, you may have to use parallel bars. 

  • Grip the bars on either side, extending your arms so that your wrists, elbows, and shoulders all lineup. 
  • Before beginning the dip, squeeze your shoulders slightly together and down. Lift your feet off the footholds and bend your knees. Cross your feet behind you so that they don’t hit anything on the way down. 
  • Lean your weight slightly forward by angling your torso toward the floor, avoiding too severe of an angle downward. This will place a lot of the load onto your chest muscles. 
  • Unlock your elbows to begin the descent. You’ll want the descent to last about two seconds, being careful not to extend too much at the bottom. A good rule is to let your elbow reach a 90-degree angle. Keep your back straight and your shoulders squeezed. 
  • Push back up to the position where your elbow, wrist, and shoulder are in line, maintaining a slow and controlled manner of movement. 

7. Landmine Press

Landmines can be perfect for growing your chest without the stress of a bench press or chest dip movement, which can be especially hard on your shoulders. This movement is quite simple and is great for beginners. The landmine press can be done with both hands or just one hand, but a two-handed landmine press will more effectively engage the chest. 

  • Assume a stabilizing stance, with feet shoulder-width apart.
  • If you’re using both hands, bring the barbell to chest height and grip the bar with both hands in an overhand position.  
  • Next, press the bar over your head and slightly out in front of you. The barbell will have its own natural movement since it is fixed on the other end, so just follow that. 
  • Maintain a slow, controlled motion throughout, bringing the bar back to chest level at the end of each rep. 

The landmine press can be varied in many ways. Perhaps most popular is getting to the floor in a kneeling position. This will help increase the range of motion available from the fixed barbell. 

You can also bring the barbell to one shoulder, pushing it up over your head and bringing it down to the other shoulder. Alternating your shoulders is good for hitting those pecs from various angles.

bodybuilder side chest posing in the gym

My Outer Chest Still Isn’t Growing!

If you find your outer chest is still drastically underdeveloped despite trying all of these movements and never skipping a chest day, there is likely a simple explanation. You may even have a very developed upper chest and lower chest already, but find your outer chest really lacking.

This is not uncommon, but can easily be fixed through form evaluation or changing certain habits in the gym. Here are some things you should keep in mind when trying to grow your outer pecs: 

  • Develop tension at the origin of the muscle. For the pecs, the origin is just at and above the armpit. This tension can be achieved by an increased range of motion, being sure to elongate your pec muscles as much as possible in each movement. 
  • Create more tension in the elongated position and focus on chest expansion with a full range of motion. Most people aim to leave the position of an extended chest as soon as possible since this is typically the most difficult part of the movement. However, extension is vital for getting that mountainous outer chest. It may be obvious, but you should really feel activation and engagement in the outer chest as much as possible. 
  • Progressive overload is key to achieving hypertrophy. This also means don't start lifting heavy weights off the bat, as this can lead to injury. You should aim for heavy weight with proper form eventually. 
  • In addition to progressive overload, be sure you’re doing reps for hypertrophy. This is typically 3 to 6 sets of 6 to 12 reps
  • Seek variety by engaging the chest from several angles. 
  • Work on improving posture. Today’s lifestyles encourage rounded shoulders and a hunched upper back. This poor posture can translate into your workouts, which can inhibit your ability to engage and grow your chest. 
  • Be sure you’re getting the proper nutrition for muscle growth. For nearly everyone, this requires a calorie surplus with a focus on protein. Enough protein is absolutely imperative for muscle growth and tends to be where people fail in their diets.
  • You can incorporate a high-quality protein supplement into your daily food intake to boost protein consumption.

Getting a Beastly Outer Chest: The Last Take

While you may suffer from an underdeveloped outer chest, the truth is there is no muscle separation between the outer and inner pec muscles. Though the pectoral group has individual distinct muscles, you must work the muscle group as a whole to see progress. Incorporating the above movements and tips may be all it takes to get the killer outer chest of your dreams.

Muscle hypertrophy can be very hard to achieve, so don’t feel discouraged. It may be a while before you see real gains in your outer chest, but consistency and discipline will make all the difference.

If you’re really struggling with getting the muscle growth you desire, there are a plethora of shredding supplements and fat burners you can use in tandem with those killer gym sessions to achieve a built outer chest.


Источник: https://steelsupplements.com/blogs/steel-blog/7-exercises-for-a-killer-outer-chest-workout

When it comes to chest exercises (for women and men, alike), standard pushups tend to get all the praise. Of course, they are pretty freaking good for you—but they aren't the *only* way to build strength in this area.

And, yes, you DO want to build strong chest (a.k.a. pectoral) muscles. "Unfortunately, many women tend to neglect the muscle group, emphasizing lower-body movements and forgetting that the chest and back require the same attention," says Elise Young, CPT, CFSC, of Elise's Bodyshop. A balanced approach to upper-body strength training will help keep your posture nice and proud and allow you to feel strong throughout daily activities, whether that's carrying groceries or rearranging your furniture for those home workouts. Something else chest exercises and workouts can do? Help you avoid back and neck injuries.

Bonus: Pushing exercises that work your chest often also work your triceps. "I always hear, 'well what can I do for triceps?' and although there are specific triceps exercises, the best way to work the triceps is going to be through compound pushing motions such as chest presses and pushups," Young notes.

The Chest Muscles—Explained:

The chest is made up of the pec major, pec minor, and serratus anterior. Here, Young breaks them down:

Pectoralis Major: The largest of the chest muscles, this fan-shaped muscle spans across your chest. It is responsible for flexion, adduction, and internal rotation of the humerus (arm at the glenohumeral joint, aka shoulder).

Pectoralis Minor: Smaller and with a more triangular shape, this muscle serves many functions, such as moving the ribs and shoulder blades.

Serratus Anterior: More laterally located within the chest wall, this muscle is responsible for scapular protraction (translation: pushing away from your body).

Pro Tips For Working Your Chest:

  1. Retract your scapula.
    Essentially, you want to think about pulling your shoulder blades down and back. "Retracting your scapula requires full recruitment of your chest muscles for the specific pushing movement," Young explains.
  2. Pair chest moves with lower-body pulling moves.
    “I prefer to work in full-body strength-based training so I balance my training with lower-body push (think squats, lunges) paired with upper-body pull (think rows) and lower-body pull (think deadlifts, bridges) with upper-body push,” says Young. “When we think of upper-body push we are focusing on pushing away from the body."
  3. Start with a barbell.
    It may sound counterintuitive but Young suggests doing chest presses with a bar (sans any added weight!), rather than dumbbells, when you’re first starting out. “It is often challenging to maintain control with dumbbells so you can focus on using a bar to create that control,” she explains.
  4. Don’t do pushups on your knees!
    “I highly suggest elevating your upper body on a bench, couch, or chair before dropping to your knees,” Young says. “When we drop to our knees on an exercise such as pushups, we are losing our full core function and therefore it becomes more difficult to progress the exercise. Pushups require a ton of core control, so the more we can practice the same motion, even from an elevated surface, the quicker we will get stronger.”

The 20 Best Chest Exercises:

We consider the moves here to be the best-of-the-best for your chest because they challenge your upper-body from every angle. After all, your triceps, shoulders, core, and back also help you perform lots of moves that really fire up your chest.

The key to incorporating these exercises into solid chest workouts, though, is to mix things up. Select a variety, including a move or two that requires just your bodyweight, one or two that you perform lying down on the floor, one you do seated or kneeling, and a couple that use dumbbells. Choose your own adventure!

If you can't do full pushups just yet, you'll good chest workouts at home cranking them out before you know it once you start incorporating these chest exercises in to your fitness routine on the regular.

Time: 20–25 minutes

Equipment: dumbbells, mat

Good for: chest, arms, upper body

Instructions: Choose five to eight moves below. After a quick dynamic warm-up, perform 10 to 12 reps of each, rest for 15 seconds, then continue to the next exercise. Once you've completed each, rest for one minute, then repeat the entire circuit twice more for a total of three rounds. Consider alternating chest moves with lower-body pulling moves like deadlifts for a total-body workout.

1Hand Release Pushup

Why it rocks: Hand-release pushups work all of your major muscles (triceps included, of course) and can help you boost your pushup range of motion, since they force you to practice powering up off the floor.

How to: Start in a high plank position with shoulders over wrists. Keep core tight, bend elbows, and lower body all the way down on to the floor. At the bottom, lift hands a few inches into the air. Replace hands, then press back up to start. That's one rep.

Pro tip: Your elbows should point 45 degrees away from sides.

2Bear Plank Shoulder Tap

Why it rocks: In addition to michael zetterer werder bremen your chest, this move fires up your core in a major way.

How to: Start on all fours with knees elevated a few inches off of floor. Keep back flat and shoulders and hips level while lifting left hand up off mat and bending at elbow to tap right shoulder with it. Replace left hand, then repeat on the opposite side. That's one rep.

Pro tip: Keep abs engaged by pulling your belly button toward spine to prevent shoulders and hips from moving throughout the exercise.

3Isometric Chest Squeeze

Why it rocks: Isometric work doesn't often get the love it deserves, but this simple move brings on the burn.

How to: Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. Stand up straight with left foot slightly in front of right, hips facing forward. Squeeze the dumbbells together and press them straight up until elbows lift slightly above shoulders. Hold for up five seconds, then return to start. That's one rep.

Pro tip: Engage core and avoid letting ribs stick out.

4Glute Bridge Press

Why it rocks: Not only does this move work your chest and upper body, it also fires up your posterior chain, working your glutes, hamstrings, and core.

How to: Start lying on back with knees bent and feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows forming 90-degree angles and a dumbbell in each hand. Lift hips toward ceiling, keeping core engaged. Hold this glute bridge position and press the weights to ceiling. Lower weights back down. That's one rep.

Pro tip: Be sure to press dollar general corporate headquarters phone number in one fluid motion and don't forget to squeeze those glutes at the top of that bridge.

5Pushup

Why it rocks: This quintessential chest move really works your entire body, and it's oh-so satisfying to nail.

How to: Start in a high plank position, with shoulders over wrists, core tight, and legs straight and engaged. Maintaining a straight line from head to heels, bend elbows to lower body toward floor in one piece. Press back to start. That’s one rep.

Pro tip: Elbows should point out at 45 degrees away from ribs during pushup.

6Plank Get-Up

Why it rocks: In addition to working your core and chest, this one has some sneaky tricep action as well.

How to: Start in a low plank with forearms on the floor and parallel, elbows under shoulders. Pick up right forearm and press through palm to extend arm straight. Then, repeat with left to come into a high plank, keeping hips as level as possible. Reverse the movement to return to start. That's one rep.

Pro tip: Focus on not rocking your hips, and have your hand refill the spot where your elbow was as you come low to high.

7Incline Pushup

Why it rocks: If full pushups aren't quite working for ya yet, this modification will help you build up that strength.

How to: Start in a high plank position with hands elevated on a sturdy surface like a workout bench or coffee table. Shoulders should be stacked over wrists, core tight, legs straight and engaged. Maintain a straight line from head to heels and bend elbows to lower body toward surface in one piece. Press back to start. That’s one rep.

Pro tip: Elbows should point out at 45 degrees away from ribs during pushup.

8Kneeling Chest Press to Triceps Extension

Why it rocks: This combo move directly hits both your chest and the back of your arms. Boom!

How to: Start kneeling with knees slightly wider than hip-distance apart. Hold a dumbbell in both hands and extend arms straight out in front of chest. Bend at elbows to pull dumbbell toward your chest, then press arms back out to straight. Next, raise the dumbbell up overhead, and bend at elbows to lower weight behind head. Finally, extend elbows to press dumbbell back up overhead and reverse the movement to return to starting position. That's one rep.

Pro tip: Keep core engaged and avoid arching upper back and sticking ribs out during movement.

9Single-Arm Deadbug Press

Why it rocks: The single-arm action of the press requires control and coordination and is a great way to challenge your core while also getting that push.

How to: Lie on back with legs lifted and knees bent so shins are parallel with floor. Extend left arm straight up toward ceiling (palm facing inward) and hold a dumbbell in right hand with elbow resting on floor about 45 degrees away from ribs. This is your start position. Extend right arm to press dumbbell straight up toward ceiling. Once right arm is fully-extended, slowly bend at elbow and lower weight back down to start. Landmarks in the north central plains of texas one rep. Do all reps on this side, then repeat on the other side.

Pro tip: Engage your core to keep entire your back connected to floor.

10Decline Pushup

Why it rocks: Elevating the feet increases the difficulty of traditional pushups and challenges the core that much more. Because of the downward angle, this exercise will also work your shoulders a bit more than traditional pushups.

How to: Start in a plank position with feet elevated on a chair, bench, or step. Lower body, with elbows pointing 45 degrees away from body, until upper arms are good chest workouts at home with mat. Then press back up. That's one rep.

Pro tip: Be sure you can successfully complete 8-12 solid pushups from the floor before progressing. Looking for a fun decline alternative? Try a decline high plank to get ready to take that next step.

11Dumbbell Floor Press

Why it rocks: This one challenges not only your chest, but your upper back, too.

How to: Lie on back with knees bent and feet flat on the floor, about a foot from seat. Hold a dumbbell in each hand with backs of upper arms resting on floor. From here, press dumbbells up city of south gate zip code extending arms straight. Then, with control, bend at elbows to lower weights down until triceps touch the floor. That's one rep.

Pro tip: Elbows should form 45-degree angles with sides throughout movement.

12Mountain Climber Pushup

Why it rocks: This move gets your core in on the action and how is plain yogurt good for you up your heart rate.

How to: Start in a high plank. Perform one pushup. Then, pull right knee toward chest, return to start, and quickly do the same with the left to perform a mountain climber. Continue alternating for a count of four total.That's one rep.

Pro tip: Keep shoulders stacked over wrists during mountain climbers.

13Seated Arnold Press

Why it rocks: While the Arnold press is typically more shoulder-dominant, this variation puts greater emphasis on the chest.

How to: Start sitting down with torso leaned slightly back, legs extended forward, knees bent softly, back of heels on the floor, and arms at sides holding a pair of dumbbells. Bend elbows to 90 degrees and bring them in front of body in line with shoulders, palms facing you. Keep this shape while bringing arms wide out to sides and pressing weights a couple inches up toward ceiling. Reverse movement to bring elbows back in front of face.

Pro tip: Squeeze chest muscles as you bring elbows together.

14Alternating Dumbbell Floor Press

Why it rocks: Working one side at a time helps you avoid strength imbalances. Score!

How to: Lie on back with knees bent and feet flat on the floor, about a foot from seat. Hold a dumbbell in each hand and extend both arms up over shoulders, palms facing knees. This is your starting position. Keeping right arm straight, slowly bend left elbow and lower weight until left tricep touches floor. Press the dumbbell back up to start, then repeat with right arm. That's one rep.

Pro tip: Elbows should form 45-degree angles with sides throughout movement.

15Lying Dumbbell Chest Fly

Why it rocks: This fly involves a different movement free online bank account no id than other chest exercises like pushups and presses.

How to: Lie on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand and rest elbows on floor at sides angled away from body at 45 degrees. This is your start position. Press back into floor, engage core, exhale, and draw hands together above chest, maintaining slight bend in arms. With control, reverse the movement to return to start. That's one rep.

Pro tip: Think about hugging a giant beach ball as you squeeze your hands towards each other.

16Closed-Grip Chest Press

Why it rocks: This chest press variation switches up your grip so you can really focus on squeezing your pecs throughout every rep.

How to: Lie on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with palms facing each other. Keeping dumbbells together, press weights up over chest until arms are straight. Then, with control, reverse motion to return to start. That's one rep.

Pro tip: Keep lower back pressed into floor throughout movement.

17Close Grip Pushup

Why it rocks: Compared to the standard pushup, the close-grip pushup places greater emphasis on your triceps, hitting all three heads hard.

How to:Start in a high plank position, but with hands directly beneath chest instead of shoulders. Bend elbows straight back towards feet to lower body toward floor, keeping upper arms close to sides. Press back up to start. That's one rep.

Pro tip: Keep your upper arms as stable as possible so that your reps work the right muscles. That means you've gotta keep those elbows in-line with your shoulders so your upper arms are parallel to each other.

18Chest Fly

Why it rocks: This one has similar perks to the dumbbell fly—sans weight, making it great for beginners.

How to: Lie on your back with your knees bent and feet placed flat on the ground. Lower your arms to the sides of your body, parallel with your shoulders, until your hands are about six inches off the ground. Slowly reverse the movement and return to start. That's one rep.

Pro tip: Maintain a slight bend in your elbows.

19Eccentric Chaturanga Pushup

Why it rocks: Practicing just the eccentric (a.k.a. lowering) phase of this movement can help your nail the full version faster.

How to: Start in a high plank position. Engage core, glutes, and legs (push heels back), exhale, and lower down to floor to a count of five. Keeping elbows tight against sides and body in one long line. When torso reaches floor, press up onto knees, then back into high plank position.That's one rep.

Pro tip: If needed, modify by keeping knees down throughout movement.

20Single-Arm Dumbbell Floor Press

Why it rocks: You get similar benefits that you would with the regular floor how to pay a discover card bill but by working one arm at a time, you help to ID and correct any muscular imbalances.

How to: Lie on back with knees bent and feet flat on the floor. Hold a dumbbell in left hand and extend arm upward over chest, palm facing away from you. This is your start position. Slowly bend arm and lower it to the side until tricep touches the ground. Reverse the movement and return to start. That's one rep. Repeat on the other side.

Pro tip: At the bottom of the movement, your elbow should form a 45 degree angle with body.

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Источник: https://www.womenshealthmag.com/fitness/g26871210/best-chest-exercises/

The Ultimate Upper Chest Workout & Lower Chest Workout Guide

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Reverse-Grip Push Up

Part of the chest being trained: Upper chest exercise

Equipment needed: Upper chest workout at home

How to do it:

  1. Position yourself in a push-up position.

  2. Rotate your wrists so that yourfingertips are pointing toward your feet (depending onflexibility, you can also choose to perform this withfingertips pointing out to the sides or anywhere in between).

  3. Inhale and bend your elbows and lower your chest toward the ground.

  4. Push offthe ground, while engaging your biceps, chest, and shoulder muscles as you slowly push offand come back to the starting position.

Note:This can be done on the knees instead of toes. It can also be done standing with hands on a wall, utilizing the same movements.

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Decline Push Up

Part of the chest being trained: Upper chest exercise

Equipment needed: Upper chest workout at home

How to do it:

  1. Begin on hands and knees, hands on the ground at shoulder-width or slightly wider (you won’t want to go wider than this or your range of motion will be severely limited).

  2. Liftone leg and position it atop a sturdy piece of furniture (bench, ottoman, etc.). Do this for the other leg. Ensure that your body is in a straight line before continuing. Pay attention to hips and buttocks and ensure that they aren’t caving or arching. Double check hand placement and ensure that arms are extended.

  3. Bend at the elbow and allow your chest to lower. You’llfind yourself looking upward slightly.This is normal, just ensure that you don’t try to compensate the movement with your back or buttocks.

  4. Push yourself back to the starting position, being careful not to lock your elbows.This is one rep.

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Standing Incline 'Prayer

Part of the chest being trained: Upper chest exercise

Equipment needed: Upper chest workout at home

How to do it:

  1. Stand upright with your knees slightly bent.

  2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and yourfingers pointing ahead of you while pushing tightly against each other.

  3. Slowly move your hands outward away from your body so that your arms fully extend, up and away from your chest, while your hands are still positioned together and pushing tightly against each other.

  4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as you possible. You can try putting a weighted plate between your hands to increase the difficulty.

  5. Bring your wrists back in toward your chest.

(Lower Chest Bodyweight Exercises You Can Do At Home)

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Incline Push Up

Part of the chest being trained: Lower chest exercise

Equipment needed: Lower chest workout at home

How to do it:

  1. Stand facing a sturdy ottoman, bed, couch, bench, etc.

  2. Position your hands on the edge of the furniture, slightly more than shoulder-width apart, ensuring that your elbows are not locked in place. Step your feet back until your back is straight and you are resting on the balls of your feet.This is your starting position.

  3. Keeping your body straight through the entire exercise, lower yourself down toward the furniture slowly and with control until your chest touches the furniture.

  4. Push your body upward, away from the furniture until you reach the original position. Do this to failure for each set.

*Try different heights of furniture for variety and to utilize slightly different muscles each time.

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Cross-Over-Box Push Up

Part of the chest being trained: Lower chest exercise

Equipment needed: Lower chest workout at home

How to do it:

  1. Using a sturdy box or other object, get into push up position with one hand on the box and the other hand on thefloor. Your hands should be shoulder-width apart.

  2. Lower yourself down as you would a typical push up, focusing on putting more of a bend in the elbow of the arm on the box than yourfloor-arm.The goal is to keep your chest as close to parallel with the ground as you can.

  3. Push yourself back up, place thefloor-hand on the box and move the box-hand onto thefloor. Once both arms have performed the push up, you’ve completed one rep.

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Standing Decline Prayer

Part of the chest being trained: Lower chest exercise

Equipment needed: Lower chest workout at home

How to do it:

  1. Stand upright with your knees slightly bent.

  2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and yourfingers pointing ahead of you while pushing tightly against each other.

  3. Slowly move your hands outward away from your body so that your arms fully extend, town toward your hips and away from your chest, while your hands are still positioned together and pushing tightly against each other.

  4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as you possible. You can try putting a weighted plate between your hands to increase the difficulty.

  5. Bring your wrists back in toward your chest.

What you always need to keep in mind when doing upper chest and lower chest workouts

-Keep your chest out, traps back, and shoulders down.

Источник: https://habitnest.com/blogs/habit-nest-blog/upper-chest-workout-lower-chest-workout-guide

How to Get a Super-Defined Chest

A while ago, a listener named Jock wrote in and asked:

You know those pecs that go all the way up to the neck and look like two giant squares with nipples? How do I get those?

This is an interesting way of describing defined chest muscles, but it's also not all that inaccurate, when I think about it. The muscles in the pectoral region do form a square (or rectangle) on either side of your sternum if you combine all four of them equally.

The four muscles that we call our “pecs” include:

Pectoralis major

The pectoralis major is a large fan-shaped muscle composed of a sternal head and a clavicular head. It's also the muscle that is closest to the skin. It's used to adduct and medially rotate the upper arm.

Pectoralis minor

The pectoralis minor is just under the pectoralis major and forms part of the anterior wall of the axilla region. It mostly stabilizes your scapula by drawing it against your thoracic wall.

It should be noted that even though the pec is divided into these two parts, there are actually six separate sets of muscle fibres in the pectoralis muscle. This is important because these sets of fibres allow separate portions of the muscle to be moved independently by our nervous system. This is one of the reasons why our arms are so useful and powerful at many different angles and in many different positions. 

Serratus anterior

The serratus anterior originates at the first to eighth ribs (at the side of the chest) and inserts along the entire anterior length of the medial border of the scapula. It is used to rotate the scapula, which basically allows us to raise our arms over 90 degrees. 

Subclavius

The subclavius is a small muscle located directly underneath the clavicle, running horizontally. It is mostly used to anchor and depress the clavicle.

Why a strong chest is important

Every day you also use the pectoral muscles to do things like pushing a heavy door open, washing your hair, or simply getting conway and company realtors kinston nc of bed.

As you can guess, your chest muscles are important for many everyday things including flexing your upper arm when you swim, moving your arm inward when you ride a bike, rotating your arm bone toward your body while you walk or run, and also simply helping you take a deep breath.

Every day you also use the pectoral muscles to do things like pushing a heavy door open, heaving a heavy load of laundry over your how much is it to load a cash app card, washing your hair, or simply getting out of bed. Even though they're not exerting the primary force, your pecs are even active when you pick a bag up off the floor, throw a ball, or push a grocery cart.

Because of those everyday actions (and more), getting a stronger chest is advantageous whether you are a powerlifter, weightlifter, endurance athlete, mom, nurse, bus driver good chest workouts at home fitness podcaster.

Increasing the tone of your muscles and lowering the percentage of body fat over the top of them, even just a bit, can make a noticeable difference.

Also, no matter whether you're a guy or girl, a strong, defined upper body is something that can help you look good in everything from a business suit to your birthday suit. And you don’t have to be the size of someone like Terry Crews, either. Increasing the tone of your muscles and lowering the percentage of body fat over the top of them, even just a bit, can make a noticeable difference. 

Common hindrances

In a previous Get-fit Guy episode about how to reduce gynecomastia (a medical term referring to increased breast tissue in men), you learned that there are a few things you can do to help:

  • Speak to your doctor. Hormone imbalances or pharmaceutical drug side effects are common causes of this condition.

  • Wear compression garments. Compression sports-wear, such as supportive t-shirts, can help with comfort and reduce pain and rubbing while exercising.

  • Modify your diet. Especially when it comes to alcohol, added sugars, and processed fats.

There is also a gene called GDF-8, and that gene is our body’s regulator of a substance called myostatin. Myostatin controls the amount of muscle we have on our body and also how big our muscles develop naturally (without any supplementary help). The base levels of myostatin in the majority of us make it possible to build some muscles but make it quite difficult to naturally build the “bulky muscles” some women and men fear, no matter how heavy a weight we lift. 

The importance of angles

Let’s start here: Your muscles’ main job is to move your skeleton.

The human body has over 600 muscles and those muscles make up ~40 percent of our body weight. Each muscle is made up of thousands, or tens of thousands, of small musculus fibers. And each muscle fiber is made up of tiny strands of fibrils. Each one of those muscle fibers and fibrils is commanded by a nerve, which makes it contract and relax. 

The human body has over 600 muscles and those muscles make up ~40 percent of our body weight.

When you exercise a muscle or muscle group, it's important to come at each one—and its corresponding fibers and fibrils—from all the angles at which your bones move. If you do this, you can alter the muscles, or parts of the muscle (in the case of the pectoralis), and how it's used to move your skeleton. Changing the angle of an exercise means that you're changing how your body moves the weight through space. This can alter tension and the range of motion of your muscles.

For this reason, if you really want to get a super-defined chest, like our question asker, you're going to want to go at your chest from all angles possible. In practical terms, this means you want to press from all angles. So, on a weekly basis, do incline, decline, and flat chest pressing so you attack your chest muscles from all angles. Also do exercises like decline pushups, incline bench press, and dumbbell chest press.

An exercise called the fly really helps develop the inner pec muscles.

You'll also want to do an exercise called a fly. This chest exercise really helps to develop the inner pec muscles. These inner muscles aren’t targeted by presses, and there are many fun and challenging variations of the fly that you can try. Machine chest flys, decline dumbbell flys, flat dumbbell flys, seated cable flys, and standing cable flys are all great options.

When you do flys, make sure to stay within your comfortable range of motion. As the weights you're using increase, it can become quite easy to injure your shoulders should you lose control of the weight.

The importance of posture

Slouched shoulders can make the chest look droopy, so when you are working hard on getting a defined chest, you'll also want to include shoulder exercises like seated rows, single-arm rows, pull-downs, and pull-ups. Weak and rounded shoulders can make your chest look concave, defeating all your hard work. 

You, my little marionette, are standing straight and tall, stacked nicely above your heels.

In my article called 4 Ways to Improve Your Posture, I listed a few more helpful ways to lose that slouch. 

  1. Stretch and loosen your good chest workouts at home muscles. A tight chest (pushing) muscles can come from sitting at a desk for several hours with your hands on a keyboard, or from riding your (well-aligned) bike in the aero or drop position, doing strength training, or even from swimming. The problem is that once your chest is tight, these muscles can pull you forward into that rounded-back slouch. If you have tight pushing muscles, stretching them out on a regular basis is a good place to start.

  2. Work the core. When you are walking down the street, riding your bike, swimming, or just sitting at your desk, the one thing that happens right before you start to slouch is that your core tires out. If your core is strong, it takes a load off your shoulders, which allows you to display much better posture for much longer.

  3. Hang bank mobile vibe wire transfer Imagine that you have a string coming out of the top of your head. One end of the string is running down your spine and attaching to your coccyx (tailbone). The other end is attached to a large helium balloon that is floating above your head. You, my little marionette, are standing straight and tall, stacked nicely above your heels.

Increasing muscle definition

Increasing muscle wells fargo home mortgage hr phone number is the simple process of increasing muscle mass and decreasing body fat, especially the fat between the skin and muscle called subcutaneous fat. Doing these two things in concert is what creates defined chest muscles that you can see, no matter how big or small they are. (But obviously, bigger muscles will show sooner and be more noticeable.)

While muscle definition isn't an actual measure of better fitness or health, I totally understand the desire to show off the hard work you've done.

Before we go on, I want to add that while muscle definition isn't an actual measure of better fitness or health, I good chest workouts at home understand the desire to show off the hard work you've done. Just promise me that you won’t let this desire carry you too far. Being too lean can lead to issues like amenorrhea, low sex drive, disordered eating, lowered bone density, and a host of other problems. 

The Get-Fit Guy Chiselled Chest Workout

As always, I won’t leave you wondering where to start on this pec-building journey. Here is a basic workout that you can modify to fit your needs. 

This is the order that I do this workout in, but you should re-order it based on your weakest to strongest exercise. If you do it strongest to weakest, you may not see the gains where you need them the most. 

  1. Incline dumbbell bench press
    The main benefit of performing incline presses is to develop the upper portion of the pectoral muscles.

  2. Flat dumbbell bench press
    Flat bench press activates both heads of the pectorals evenly, which makes this exercise great for overall chest strengthening.

  3. Straight bar dips
    Done properly, dips (any dips) will increase the strength and mobility in your chest, shoulders, arms, and core.

  4. Incline dumbbell flys
    This exercise targets the sternal heads of your pectoralis major muscles and also credit one platinum visa your deltoids, biceps, triceps, wrist flexors, and brachialis muscles.

  5. Any type of postural or pulling exercises
    You can mix this one up each time, choose between seated rows, single-arm rows, pull-downs, and pull-ups

  6. High-to-low cable crossovers
    This is a great finishing exercise (to failure) that can help you burn out and break down your pectoralis major and minor. Pro tip: Cross your hands in front of your body to get a more full range of motion.

If you’re doing a chest-only workout, you only need to do it once per week. If you’re simply working chest exercises into a full-body workout, you can hit the chest three times per week, but allow for about 48 hours of recovery between those workouts.

Fitness is all about being able to move through this world with as few limitations as possible.

I know I've said this before, but I'll say it again—this column and podcast is called Get-Fit Guy, not Get-Ripped or Get-Jacked Guy for a reason. Fitness is all about being able to move through this world with as few limitations as possible. While looking good in or out of a t-shirt can be a nice side effect of fitness, please don’t confuse good health with a magazine cover physique—they are good chest workouts at home one and the same. 

Источник: https://www.quickanddirtytips.com/health-fitness/exercise/how-get-super-defined-chest

Chest workout part 1: Four exercises for your upper chest

What do most Bollywood actors have in common these days? A muscular physique highlighted by a super-defined chest. This is probably why many men nowadays want to achieve the same look.

Our chest muscles extend from the upper collarbone to just above the abdomen. The chest is a big muscle group: few people know that the chest has three different portions - upper, middle and lower chest. This is why it takes a three-day workout to complete a full chest routine.

Chest workout part 1 Four exercises for your upper chest

Representational image. Image source: Getty Images.

Pectoral muscles in the upper chest are the hardest to train. The pectoralis major—popularly known as the pecs—is a set of six muscle fibres that control the functions of the upper arm bone (humerus) as well as the shoulders. For this reason, upper chest workouts are designed to work with the shoulder and deltoids (triangular muscle in the upper arm). To achieve the desired results for your pecs, you also need to build up your shoulders.

You can always train hard to get the body that you always desired. But before beginning a workout, always remember to warm up: do mobility exercises such as rotating your arms in the air, making big circles with your hips, stretching your chest, legs, and arms for five minutes before going full steam ahead. If you are working out early morning, make sure you get at least a minute or two of cardio in your warm-up, too. Jog on the spot, do jumping jacks or high-knees to get the heart pumping.

Precaution: Do not try these exercises in the absence of a trainer or an experienced person who can correct your posture and guide you on the correct way to increase the weights.

Upper-chest workout routine

1. Decline push-ups

Push-ups are one of the best exercises to pump up the pecs and warm up before a workout with weights. A push-up has many variations - conventional, diamond, incline and decline. Decline push-ups are a great way to begin an upper chest workout, as they not only work your upper chest but also activate the deltoids.

Equipment required: A bench, chair or any raised platform

Sets & reps: 3 sets of 15 reps each

Intensity: Low (beginner)

How to do it:

  • Stand facing away from the bench, leaving a few feet distance between you and the bench.
  • Come into the plank position, by placing your palms on the floor, hands slightly wider than shoulder-width, lock your elbows and your knees. Now, one by one, take your feet up on the bench.
  • Slowly do a push-up by bending the elbows until your chest nearly touches the ground.
  • Now slowly push your chest away from the ground by extending the elbows. This is one rep.

Tip: If you don’t have a bench, you can also use a table or the edge of a bed.

2. Incline bench press

The primary target of this exercise is the upper pecs of the chest, but it's also analogous to a shoulder press so you additionally train your shoulders.

Equipment required: An incline bench, a barbell rod of 16 inches and weights as per your comfort level

Sets & reps: First set, 15 reps

Second set, 12 reps

Third set, 10 reps

Intensity: Moderate (beginner to experienced)

How to do it:

  • Set the bench at 15 to 30 degrees.
  • Lie down with your back on the bench.
  • Ask a buddy for help here: Hold the barbell rod with an underhand grip (palms facing away from your body) at shoulder-width distance.
  • Push the barbell upward by extending your arms and locking your elbows.
  • Now bring it down slowly with a controlled movement until it touches the upper chest region. This is one rep. 

Tip: Try to focus on your upper chest region while bringing down the barbell.

3. Incline dumbbell press

This is comparable to the incline bench press, as it also trains the pectoral muscles of the upper chest region. You will also be using your deltoids in this exercise.

Equipment required: An incline bench and a pair of dumbbells

Sets & reps: First, set 15 reps

Second set, 12 reps

Third set, 10 reps

Intensity: Moderate (experienced to professional)

How to do it:

  • Set the bench at 15 to 30 degrees.
  • Lie down on the bench facing upward.
  • Now hold the dumbbells with an underhand grip slightly above the shoulder level.
  • Push the dumbbells up by extending your arms and locking your elbows. 
  • Now bring them down slowly with a controlled movement until you reach the level of your upper chest.
  • This is one rep.

Tip: Do not swing your hands at any point.

4. Cable crossover

This exercise stretches the pectoral muscles of the upper chest region and creates stress on the outer pec muscle fibres. To target your upper pecs, you need to set the position of the pulleys to the lowest setting.

Equipment required: Cable crossover machine (available at gyms only).

Sets & reps: 3 sets of 15 reps each for professionals and 3 sets of 8 reps each for beginners

Intensity: Beginner to professional

How to do it:

  • Grab both the pulley rods with an overhand grip (palms facing your body) with elbows bent at 90-degrees.
  • Facing good chest workouts at home from the machine place one foot ahead of the other and lean forward.
  • While extending the arms to straighten them, push both the pulleys forward.
  • Now, while coming back to the starting position, move your arms back to your side by bending the elbows. This is one rep. 

Tip: The capital one activate a credit card should only occur at the shoulder joint instead of arms or torso.

Health articles in Firstpost are written by myUpchar.com, India’s first and biggest resource for verified medical information. At myUpchar, researchers and journalists how to add someone to bank account wells fargo with doctors to bring you information on all things health. For more information, please visit our section on Fitness.

This is the first article in a three-part series on the complete chest workout.

Updated Date: December 06, 2019 13:08:31 IST

The information provided here is intended to provide free education about certain medical conditions and certain possible treatment. It is not a substitute for examination, diagnosis, treatment, and medical care provided by a licensed and qualified health professional. If you believe you, your child or someone you know suffers from the conditions described herein, please see your health care provider immediately. Do not attempt to treat yourself, your child, or anyone else without proper medical supervision. You acknowledge and agree that neither myUpchar nor firstpost is liable for any loss or damage which may be incurred by you as a result of the information provided here, or as a result of any reliance placed by you on the completeness, accuracy or existence of any information provided herein.

Источник: https://www.firstpost.com/health/chest-workout-part-1-four-exercises-for-your-upper-chest-7747501.html

7 Exercises for a Killer Outer Chest Workout

No shredded physique is complete without a sculpted and defined chest.

Getting those stringy muscle fibers to pop through like the biggest bodybuilders in the game is everyone’s dream. If you find your growth lacking in the chest area, you aren’t alone.

The pec muscles are among the most difficult muscle groups to engage and grow, with the outer portion of the pec being the hardest to see results. Even if you’re never skipping a chest day, there may be some exercises you could be incorporating to maximize your outer chest development. 

Pectoralis major muscle anatomy chart

Anatomy of the Pectoral Muscles

In order to more efficiently work your chest, it is important to understand the function and anatomy of the pectoral muscle region. Simply being aware of how the muscles move and operate will definitely give you an advantage in the gym. The pec group is a complex muscle group made up of four individual muscles: the pectoralis major, the pectoralis minor, serratus anterior, and subclavius.

The pectoralis major is the part of the pectoral group that is visible beneath the skin, especially when you are super ripped. This muscle is fan-shaped and very thick. In addition to its ability to make you look aesthetic when well-built, the pectoralis major aids movement of your upper arm, allowing you to move it away from and towards your body.

The pectoralis minor is beneath the pectoralis major and is a small, triangular muscle. While it cannot be seen, don’t underestimate its importance. This muscle connects to your ribs and supports both your pectoralis major and upper back. Your serratus anterior is slightly below the pectoralis major region. This muscle originates on the rib cage and also aids in the functions of the upper back. 

The subclavius is a very small muscle located just below — you guessed it — the clavicle. It aids in the stabilization of your collarbone when other movements are taking place and also helps your lungs to expand.

7 Exercises for Building Your Outer Chest

Due to the anatomy of the muscle group, there is no real way to isolate and engage the outer chest. However, if you’re suffering from an underdeveloped outer pec, don’t lose hope.

There are several chest exercises you can incorporate into your routine to kill those pecs, maximizing overall growth and promoting hypertrophy of the outer chest.

1. Dumbbell Fly 

The dumbbell fly is an amazing exercise for building your chest overall. Not only are dumbbell flyes simple to execute, but they are also incredibly versatile and personalizable to fit your needs and scenario. Form is everything when trying to properly grow your muscles, so here is exactly how to do a dumbbell fly on a flat bench: 

  • Get in the starting position, lying down on your back on the flat bench. Grab the dumbbells in either hand at chest level. Position the weights shoulder-length apart and avoid a position that is too high above your head. 
  • Press each weight upward above your chest, keeping the wrists and elbows straight. 
  • Once you’re in the upright position, begin letting your arms slowly fall toward the ground, keeping them mostly straight with a slight bend at the elbow. It’s called a dumbbell “fly”, so think of having wings on either side. Keep your chest puffed out and the small of your back slightly rounded. 
  • Extend through the movement, bringing the weights just slightly below back level. 
  • Bring the weights back up in a slow, controlled movement. Be sure not to tap the weights together at the top. 

Throughout the movement, don’t grip the dumbbells too hard or you’ll risk engaging other muscles more than your chest. It can be hard to prioritize your chest over other muscles in your upper body, so be sure you feel your chest engaged at all times.

2. Push-Up 

Simple push-ups are often overlooked when looking to build a chest. It requires no equipment, so it can be the last thing you think about in the gym. However, push-ups are great to incorporate both in and outside the gym, making them especially useful for at-home workouts.

Push-ups can seem self-explanatory, but in order to properly grow your chest with this movement, you might need a refresh on the proper form: 

  • Place your hands shoulder-width apart and put your palms on the floor. 
  • Prepare the rest of the body, placing your toes on the floor. Try to keep your body line as straight as possible. 
  • Push your weight off the floor in a controlled manner. Your core and glutes should be engaged throughout the movement. 
  • Extend through the movement and avoid rounding out your back at the top. Keep your elbows close to your side. 
  • Lower yourself down slowly and with control, hovering just above the floor at the bottom. 
  • Repeat until failure for best results. 

If you find this movement too easy, there are several ways to make push-ups much harder. Try adding a weight plate on your back or stagger your hands for more of a challenge. You can also make it a fast, explosive movement by adding a clap or crossing your arms at the top of the push-up.

bodybuilder doing cable crossovers in the gym

3. Cable Crossovers

The cable machine is the perfect tool for getting a shredded chest in the gym. It is incredibly versatile and allows for a huge range of motion. The crossover movement is among the best chest exercises for chest development. Getting it right can be difficult, here are the steps: 

  • Set up the machine with both pulleys at shoulder level and use the D-handle attachment for each cable. 
  • Next, grip the handles and bring yourself to the middle of the cable machine. Ground your lower body for stability, placing your feet shoulder-width apart. Some people also like to take on a staggered stance, placing one foot in front of the other. You’ll need to be very stable, so choose whichever feels most balanced. 
  • Extend your arms and chest outward with your elbows at a slight bend and your palms facing outward away from your body. 
  • Bring the cables forward to the front of your body. Your hands should meet out in front of you. Finish the movement by crossing your hands over each other, making an “X” with your wrists. 
  • Maintain a slow and controlled motion, extending the arms back out to the top of the movement. Allow your arms to extend slightly beyond your back and pause before continuing to the next rep. 

You can switch which hand is on top for each rep. Think of this movement as an open and close motion, where the chest muscles are extended on the open and squeezed at the close. This movement can also be varied by changing the height of the cables.

4. Cable Flyes

We’ve already established that the cable machine is one of the most beneficial tools you can use in the gym to build a perfectly sculpted chest. Another cable movement you can do are cable flyes, which are comparable to dumbbell flyes, and involves major extension of the chest. 

  • Set up the machine with both pulleys at the topmost level and use the D-handle attachment for each cable. 
  • Grip the handles and bring yourself to the center of the cable machine. Assume a stabilizing stance, whether that be with your feet shoulder length apart or in a staggered stance. 
  • Hinge slightly at the hips, being sure to keep your back neutral and straight. Palms should be facing outward and slightly down. 
  • Begin to pull the weights, moving your hands to meet out in good chest workouts at home of the middle of your chest. 
  • Maintain a slow and steady movement throughout and slightly extend your arms midfirst bank 65th and bell at the top of the movement. 

5. Bench Press

The bench press is an amazing compound movement, meaning it works multiple muscle groups at the same time. Bench press has been shown to drastically improve chest muscle growth over time.

Chances are, you are already quite familiar with this movement as it is incredibly popular in the gym. However, there are some things you can be doing to maximize chest growth with this movement. Proper form for a flat bench press can make all the difference: 

  • Lay back on the bench facing upwards. Prepare your back for the movement by squeezing your shoulder blades together and allowing your back to arch. This is crucial to engaging your chest as much as possible throughout. 
  • Grip the barbell just outside shoulder-width on either side. 
  • Lift the bar from the rack and bring the bar down to your chest, maintaining a slow and controlled movement throughout. 
  • Push the weight back up, being sure to keep your chest engaged. This is where many people make the mistakes that stunt potential chest growth as they allow their shoulders to round and the chest to cave in. Remember to keep your shoulders squeezed and back arched. 

This movement is easily varied through changes in the bench angle, such as using the incline bench or the decline bench. You can also try different hand placements, such as a close-grip bench press, or replace the barbell with dumbbells for a dumbbell bench press. 

6. Chest Dips 

Chest dips work chest, shoulders, and triceps. It has previously been thought that dips worked only the lower chest, however, dips are great for building overall chest mass and thus, getting some hypertrophy to that outer chest. Dips can be bodyweight only, or you can use a loading belt to add weight.

Either way, dips are a killer movement for getting your chest engaged. This movement can be quite challenging at good chest workouts at home, but most gyms have an assist option on their dip bar machines and should be utilized when necessary in order to avoid injury. In some cases, you may have to use parallel bars. 

  • Grip the bars on either side, extending your arms so that your wrists, elbows, and shoulders all lineup. 
  • Before beginning the dip, squeeze your shoulders slightly together and down. Lift your feet off the footholds and bend your knees. Cross your feet behind you so that they don’t hit anything on the way down. 
  • Lean your weight slightly forward by angling your torso toward the floor, avoiding too severe of an angle downward. This will place a lot of the load onto your chest muscles. 
  • Unlock your elbows to begin the descent. You’ll want the descent to last about two seconds, being careful not to extend too much at the bottom. A good rule is to let your elbow hotels in bangor maine with indoor pool a 90-degree angle. Keep your back straight and your shoulders squeezed. 
  • Push back up to the position where your elbow, wrist, and shoulder are in line, maintaining a slow and controlled manner of movement. 

7. Landmine Press

Landmines can be perfect for growing your chest without the stress of a bench press or chest dip movement, which can be especially hard on your shoulders. This movement is quite simple and is great for beginners. The landmine press can be done with both hands or just one hand, but a two-handed landmine press will more effectively engage the chest. 

  • Assume a stabilizing stance, with feet shoulder-width apart.
  • If you’re using both hands, bring the barbell to chest height and grip the bar with both hands in an overhand position.  
  • Next, press the bar over your head and slightly out in front of you. The barbell will have its own natural movement since it is fixed on the other end, so just follow that. 
  • Maintain a slow, controlled motion throughout, bringing the bar back to chest level at the end of each rep. 

The landmine press can be varied in many ways. Perhaps most popular is getting to the floor in a kneeling position. This will help increase the range of motion available from the fixed barbell. 

You can also bring the barbell to one shoulder, pushing it up over your head and bringing it down to the other shoulder. Alternating your shoulders is good for hitting those pecs from various angles.

bodybuilder side chest posing in the gym good chest workouts at home Outer Chest Still Isn’t Growing!

If you find your outer chest is still drastically underdeveloped despite trying all of these movements and never skipping a chest day, there is likely a umpqua bank locations vancouver washington explanation. You may even have a very developed upper chest and lower chest already, but find your outer chest really lacking.

This is not uncommon, but can easily be fixed through form evaluation or changing certain habits in the gym. Here are some things you should keep in mind when trying to grow your outer pecs: 

  • Develop tension at the origin of the muscle. For the pecs, the origin is just at and above the armpit. This tension can be achieved by an increased range of motion, being sure to elongate your pec muscles as much as possible in each movement. 
  • Create more tension in the elongated position and focus on chest expansion with a full range of motion. Most people aim to leave the position of an extended chest as soon as possible since this is citizens bank and trust locations the most difficult part of the movement. However, extension is vital for getting that mountainous outer chest. It may be obvious, but you should really feel activation and engagement in the outer chest as much as possible. 
  • Progressive overload is key to achieving hypertrophy. This also means don't start lifting heavy weights off the bat, as this can lead to injury. You should aim for heavy weight with proper form eventually. 
  • In addition to progressive overload, be sure you’re doing reps for hypertrophy. This is typically 3 to 6 sets of 6 to 12 reps
  • Seek variety by engaging the chest from several angles. 
  • Work on improving posture. Today’s lifestyles encourage rounded shoulders and a hunched upper back. This poor posture can translate into your workouts, which can inhibit your ability to engage and grow your chest. 
  • Be sure you’re getting the proper nutrition for muscle growth. For nearly everyone, this requires a calorie surplus with a focus on protein. Enough protein is absolutely imperative for muscle growth and tends to be where people fail in their diets.
  • You can incorporate a high-quality protein supplement into your daily food intake to boost protein consumption.

Getting a Beastly Outer Chest: The Last Take

While you may suffer from an underdeveloped outer chest, the truth is there is no muscle separation between the outer and inner pec muscles. Though the pectoral group has individual distinct muscles, you must work the muscle group as a whole to see progress. Incorporating the above movements and tips may be all it takes to get the killer outer chest of your dreams.

Muscle hypertrophy can be very hard to achieve, so don’t feel discouraged. It may be a while before you see real gains in your outer chest, but consistency and discipline will make all the difference.

If you’re really struggling with getting the muscle growth you desire, there are a plethora of shredding supplements and fat burners you can use in tandem with those killer gym sessions to achieve a built outer chest.


Источник: https://steelsupplements.com/blogs/steel-blog/7-exercises-for-a-killer-outer-chest-workout

How to Work On Your Pecs (Without a Gym Membership)

Upper-body exercises for when you want to tone and tighten

While some want to get built, others want to look svelte. Who’s judging? Since these exercises focus on tightening and toning, they’re primarily geared toward women, but c’mon, anyone can do them.

The following moves will work your chest, shoulders, arms, and some abs. They help support strong muscles, proper balance, and excellent posture (so your mom will never have to bug you to sit up straight again).

FYI: Women are especially at risk for osteoporosis, a condition characterized by the walmart la plata pharmacy hours of bone tissue.

Moderate resistance exercises like these can help build strong, healthy bones by signaling to the body to generate increased tissue. Strengthening bone health today can lower the risk of osteoporosis later.

For the exercises that call for weights, select a dumbbell size that you can comfortably lift high above your head without straining. These moves focus on increased reps, so you don’t want to struggle with every move.

For when your body’s the best equipment

Forget the gym: You don’t need expensive machines to get a great workout. Get a full-on fitness sesh from your living room with these strengthening exercises.

Pro tip: Since you’re in your living room, catch up hello is it me you re looking for scary movie your guilty pleasure shows while you move. Feeling the burn cancels out the guilt right?

Time to dip like it’s 1997

Move: triceps dips

Equipment: sturdy bench or chair

  1. Sit on the bench or chair with your arms by your sides, feet on the ground.
  2. Grab the front of the seat on either side of you, palms downward.
  3. While you grip the seat, lift yourself up off it. Keep your knees slightly bent, booty above the floor. Fully extend your arms.
  4. Lower your body until your elbows make a 90-degree angle. Work those glutes by letting them hover just above the ground.
  5. Pause and return to starting position.
  6. Complete 2–3 sets of 10–15 reps.

In the arms of wall angels, fly away from here

Move: wall angels

Equipment: nada

  1. Stand with your head, shoulders, upper back, and booty pressed against a wall. Keep your knees bent just a bit.
  2. With the backs of your hands against the wall, extend your arms directly above your wells fargo hours open on saturday.
  3. Tighten your mid-back muscles as you move your arms down toward your shoulders. Remember to keep your bod glued to the wall. bank of america teller locations near me your arms down until they’re just below your shoulders. Hold for a sec and return to starting position.
  4. Complete 2–3 sets of 15–20 reps.

Ain’t no mountain high enough

Move: mountain climbers

Equipment: nada (a mat can make things comfier, though)

  1. Get in plank position with your shoulders over your hands.
  2. Squeeze your abs and bring one knee toward your chest.
  3. Drive that knee backward as you bring the other toward your chest.
  4. Repeat at a quick pace for 20–60 seconds. Try 2–3 sets.

Shine bright with diamond pushups

Move: diamond pushups

Equipment: nada (but a mat’s nice to have)

  1. Start in modified pushup position: Knees turned outward, feet just touching, hands shoulder-width apart.
  2. Tighten your abs and keep your spine straight. Bend your elbows inward and lower your torso to just a few inches above the floor.
  3. Press back up and do 2–3 sets of 10 reps.

Hand release toss, check my nails. Baby how you feelin’?

Move: hand release pushup

Equipment: nada

  1. Start in plank position with your shoulders over your hands.
  2. Lower your body to the floor, flexin’ that core.
  3. Now that you’ve hit the deck, lift both palms off the ground slightly.
  4. Press your palms into the floor and push your body back up to starting position.
  5. Complete 2–3 sets of for 10 reps.

Dumbbells: Check. Crushing this workout: Check

Keep it cool with some curls

Move: dumbbell curls

Equipment: dumbbells, optional sturdy chair or bench

  1. Sit or stand holding the dumbbells with your arms by your side, feet shoulder-width apart.
  2. Hug your elbows to your side as you rotate the dumbbells so your palms face.
  3. Contract your biceps and curl the weights upward.
  4. Pause at the curl and lower to starting position.
  5. Complete 2–3 sets of 10–15 reps.

Kick back with triceps kickbacks

Move: triceps kickbacks

Equipment: dumbbells

  1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand, palms facing in.
  2. With your spine straight, bend at the waist until your core’s tilted toward the floor.
  3. Bend your elbows and keep your head aligned with your spine.
  4. Work your triceps to push your forearms backward, straightening your elbows.
  5. Pause and take it from the top.
  6. Complete 2–3 sets of 10–15 reps.

Time to double-fist… your dumbbells

Move: two-arm dumbbell row

Equipment: dumbbells

  1. Stand with feet shoulder-width apart, a dumbbell in each hand.
  2. Bend your knees a bit, hinge at the waist, torso toward the floor. The dumbbells should be close to your knees. Squeeze your abs.
  3. Activate your back muscles, bend your muscles, and pull the dumbbells to your ribcage.
  4. Pause, squeeze, and repeat from starting position.
  5. Try this move for 2–3 sets of 10–12 reps.

Don’t stress – just chest press

Move: chest press

Equipment: dumbbells, optional bench or mat

FYI: While this move is great for bulking up (see above), using a lower weight for more reps is perfect for toning and tightening.

  1. Lie on the floor, mat, or bench with your knees slightly bent, feet on the floor.
  2. Grab the dumbbells and press them above you, elbows slightly bent.
  3. Pull the dumbbells toward your chest.
  4. Complete 2–3 sets of 10–15 reps.

Raise the stakes with deltoid raises

Move: deltoid raises

Equipment: dumbbells

  1. Stand with knees slightly bent, feet hip-width apart. Hold the dumbbells at your sides, palms facing your body.
  2. Hinge slightly forward at the waist, squeezing your core.
  3. Extend your arms outward ‘til you form a “T.” Now, take it from the top.
  4. Complete 2–3 sets of 10–15 reps.

To the front now, y’all

Move: dumbbell front raises

Equipment: dumbbells

  1. Stand with your feet shoulder-width apart. Hold the dumbbells in front of your thighs, elbows bent slightly, palms facing your body.
  2. Raise them up until your arms jut out directly from your shoulders, arms parallel to the floor.
  3. Return to starting position.
  4. Complete 3 sets of 10–15 reps.
Источник: https://greatist.com/fitness/chest-workout-at-home

5 Replies to “Good chest workouts at home”

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