Men just love to work on their chest and to shape them, but although exercises for breast are very numerous and popular that does not mean that all the exercises are working properly.
There are plenty of people who are pushing just a few exercises for the chest, and other which leads to poor training and improper development of the chest muscles.
The scope of exercises for chest that you can perform in the comfort of your own home or at the nearest fitness center is really wide, so we will review only the best and most effective exercises with which you will easily reach the desired goal.
When it comes to exercise, there are no more secrets on how to achieve the perfect chest. Both beginners and advanced exercisers rely on the same exercises and training methods.
Unwritten rule is that YOU TRAINING CONSISTS OF THREE EXERCISES:
The first exercise is for the lower part of the chest (bench press or dumbbell bar on a flat bench)
Second exercise is for upper chest (bench press bar or dumbbell curls)
Third one is for the inner and outer part of the breasts (bench dumbbell on a flat or incline bench)
We’ll introduce you with best exercises for the chest, which will bring you the desired results. You must be persistent and diligent and do each exercise correctly which is very important.
Preparation: Lie on your back on the bench so that your eyes are vertically underneath the bar, feet on the ground. Grasp the bar (closed overhand grip), wider than shoulder width (depends on the selection techniques). Lift the bar off the rack, arms stretched out to the bar, which is located vertically above the upper part of the chest.
Performing exercises: Motion-controlled lower the bar to the middle or lower part of the breast (powerlifting techniques), and then push it up until your arms are completely stretched out (the final position is identical to the original).
Muscles: m. Pectoralis major (clavicular pars, pars sternocostalis), m. Deltoideus (anterior), m. Triceps
Incline bench press
Preparation: Lie back on the incline bench and grab the bar (closed overhand grip) slightly wider than shoulder width. Lift the bar off the rack arms stretched out a rod vertically above the upper part of the chest.
Performing exercises: Motion-controlled lower bar to upper chest and then push up until arms again are completely stretched out (the final position is identical to the original).
Muscles: m. Pectoralis major (pars clavicularis), m. Deltoideus (pars anterior), m. Triceps
Preparation: Sit on the bench, take the one-hand weights and lean them up to the thigh, snap weights to the back and at the same time lay down on the bench so that you get in the position of lying down with weights in addition to the chest (arms bent at the elbow joints).
Performing exercises: Push the weights up and down until your arms are fully stretched with weights vertically above the chest. Controlled lower weights in addition to the chest until you feel a slight stretch in the muscles of the chest and shoulders and repeat thrust.
Muscles: m. Pectoralis major (pars sternocostalis), m. Pectoralis major (pars clavicularis) m. Deltoideus (anterior), m. Triceps
Preparation: Take a one-hand dumbbells and lie down on the bench. Lift weights over the chest arms slightly bent at the elbow joint (remain bent throughout the exercise).
Performing exercises: Spreading hands lower weights to the side until you feel a mild stretch chest muscles then the same way back weights to the starting position above the breasts.
Muscles: m. Pectoralis major (pars sternocostalis), m. Pectoralis major (pars clavicularis) m. Deltoideus (anterior), m. Biceps brachii (caput breve)
Preparation: Take a dumbbell with both hands, holding the weight on the inside, and lay down on the bench so that your neck is on the edge of the bench, feet on the ground. Lift the weight over the chest, arms slightly bent at the elbow joint, and remain so throughout the exercise.
Performing exercises: Lower the weight behind your head until you feel a stretch in the muscles chest and back. Return the weight to the starting position.
Muscles: m. Pectoralis major, m. Latissimus dorsi, m. Triceps, m. Deltoideus
Last, but not least are well know PUSHUPS and CHEST DIPS, simply exercises where main muscle worked are chest and other muscles affected with them are shoulders and triceps and exercise which gives you strength.
Remember, breathing is the key to exercise, so do not forget to breathe right.