A strong chest is an indication of a fit body. Listed below are ten best chest exercises for the purpose of building muscle. Hence read 10 Best Chest Exercises for Building Muscle and get started.
Table of Contents
Squeeze and press with dumbbells-
To do this, one needs to lie
on a bench and hold a pair of dumbbells with arms straight towards the chest and palms facing together. Allow the weights to touch and squeeze together as much as possible. Maintain the pressure and make sure that the dumbbells stay in touch with each other, bring it down to the side of the chest and repeat the same.
Push-up with Weights-
Assume a pushup position wearing a weight vest or with a sandbag draped over your upper back or a weight plate balanced on your upper back. Your arms should be straight and hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up.
Suspended Pushup-
hold firmly the hands of the suspended tube and try extending your arms towards the chest with your shoulder distance between your feet. The body must be in a straight line from head to toe. The head and elbow must be in a neutral position.
Polymeric Pushup-
lie in the push up position. Keep the hands outside the chest and keep distance between the feet to form a straight line. Lower the chest and push hard with the hands so that one can clap before coming down.
Close Gripped Bench Press –
Use an overhand grip that is closer that the distance between the shoulder. Hold the barbell above the chest and keep the elbows straight. Lower the bar towards the chest and hold it for a while and then press it up. Repeat.
Squeeze Chest Pushup-
Keep two dumbbells close to each other and take the push up position. Grip the dumbbells. Extend the arms straight and keep the body in a straight line while doing the pushup.
Bench Press with a spotter-
Keep a spotter behind and lie on a bench. Hold a barbell above the neck. Keep the shoulder blades together and lower the bar till the upper chest only. Do so in a very controlled manner. Hold for a second and then push it up again.
Archer Style Pushup-
Keep one hand under the shoulder and extend the other towards the side and keep it on a medicine ball. Now follow the push up process by lowering the elbow and bringing it closer towards the chest.
Cable Fly-
One has to attach two handles which can be stirred up to pullet cables of a station. Grab each handle and stand in the middle of the station. Keep the arms slightly bent. Lean forward from the hip, but make sure not to curve the back. Keep the arms bent and try bringing the hands together.
Bench Press with dumbbells-
Lie on a bench which is declined and keep the shin bones locked with the help of leg support. Hold the dumbbells above the chest and ensure the palms face downwards.
Lower the dumbbells to the chest and hold it. Press it back to the starting position.
All of these must be tried for the first time under an expert supervision to avoid any kind of injury and to keep up the motivation.