Are you looking for some chest exercises? If ‘YES’ then you are at a right place. Without wasting your precious time lets get started and help you to build chest. There are two basic kinds of exercises for the chest: Flys, in which the extended arms are drawn together across the chest in a kind of hugging motion; and Presses, in which the weight is pressed upward off the chest with the involvement of the front deltoids and triceps in addition to a primarily effort from the pectorals. The basic Bench Press is done with a barbell on a Bat bench and is an all-time favorite exercise of bodybuilders as well as one of the three movements used in power lifting competition. If you do Bench Presses correctly-using the proper grip and getting the fullest range of motion possible-you will be able to develop overall mass of the chest.
However, changing the angle of the Bench Press-by doing it on an incline, for example-you transfer more of the effort from the middle pectorals to the upper pectorals and front deltoids. I believe in including Incline Presses in your program tight from the beginning so that you don’t find your upper pees are underdeveloped relative to the middle and lower portions of your chest. Also, doing a lot of Incline Presses will help you create that split between upper and lower chest that is so impressive in most-muscular poses.
As with training other muscles, the greater the range of motion you get in chest exercises, the more intense the muscle contraction you achieve- which ultimately leads to the maximum amount of muscle growth. Therefore, especially when you are doing Flys, it is very important to stretch thee pectorals as much as you can. This helps develop maximum flexibility, and increased flexibility results in more development. This is why so many of the top bodybuilders, as massive as you can imagine, are also flexible enough to twist themselves into pretzels. But simply having large pectoral muscles is not enough if they are hung on a small, unimpressive rib cage. Though it’s subject to controversy, I am convinced that I could effectively expand the rib cage by performing Dumbbell Pullovers. Be aware, however, that Pullovers performed on machines do not have the same effect.
when you are locked into a machine the latissimus muscles bear .
As you progress in your training, you need to build on the basics and pay more attention to details. So that every area is reached for complete pectoral development I recommend including in your program a lot of Dumbbell Flys, Cable Crossovers, Dips, and other pectoral exercises. Also, as you become more advanced, the program is designed so that you superset chest training with back movements. I believe that the pectorals, like the lats, need to he stretched as much as possible as well as developed by resistance exercise. Therefore, after you do an exercise like a Bench Press, you should immediately go to something like Chins,which stretch the pecs to the fullest. This is also a highly time-efficient way to train, since you can work a different set of muscles while the first group is recuperating ,making your workouts go much faster and burning out extra calories.
1.BARBELL FLAT BENCH PRESS
PURPOSE:To build mass and strength in the pectorals, front delts, and triceps. The Bench Press is a fundamental compound exercise for the upper body. It produces growth, strength; and muscle density, not only For the chest muscles but for the front deltoids and triceps as well.
2. BARBELL INCLINE BENCH PRESS
PURPOSE:To develop the mass and strength of the pectoral muscles (middle and upper regions) and front deltoids. Changing the angle of the movement so you are pressing at an incline tends to put extra stress on the upper chest muscles and make the deltoids work harder. But you will find you can’t lift as much weight as you can when doing a Flat Bench Press.
3. DUMBBELL BENCH PRESS
PURPOSE: To develop the mass and strength of the middle and outer pectoral muscles. By using dumbbells rather than barbells, you can work the chest muscles through a greater range of motion, and the need to balance and coordinate two separate weights forces stabilizer muscles to assist as well.
4. INCLINE DUMBBELL PRESS
PURPOSE:To develop the middle and upper pectoral muscles. You can va1y the angle of the incline bench from almost flat to almost upright; the more upright the bench, the more you work the delts.
5. DECLINE DUMBBELL PRESS
PURPOSE: To develop the middle and lower pectoral muscles.
6. PARELLEL BAR DIPS
PURPOSE: To develop the pectoral muscles, triceps secondarily. Dips are a chest and triceps exercise that have a similar effect on the body as Decline Presses.However, with Dips you begin training with your own body weight, but can continue to progressively increase the resistance by holding a dumbbell between your legs or hooking a weight to the appropriate kind of belt. You can get a very long range of motion with this exercise.
7. DUMBBELL FLYS
PURPOSE:To develop the mass of the pectorals. The function of the pectorals is basically to pull the arms and shoulders inward across the body, and this is exactly what you do using a Dumbbell Fly movement.
8. INCLINE DUMBBELL FLYS
PURPOSE:To build the mass of the upper pectorals.
9. STANDING CABLE CROSSOVERS
PURPOSE:To develop the inside of the pectoral muscle. Doing a flying motion using cables to provide resistance is a specialized exercise that works the center of the pecs and brings out those impressive cross striations, as well as develops the middle and lower pectoral region
10. BENT- FORWARD CABLE CROSSOVERS
PURPOSE:To work the inside of the middle and lower pectoral muscles.
11. MACHINE FLYS
PURPOSE:To build middle chest size and definition and striations in the pectoral muscles. Fly machines are not your best choice for building mass, but arc very useful in creating definition.
12. STRAIGHT-ARM PULLOVERS
PURPOSE:To develop the pectorals and expand the rib cage. This is the best movement for expanding the thorax as well as working the pectorals and building up the serratus anterior muscles.
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