Increase Mass and Size with These Chest Exercises

Developing a strong looking chest is a dream of every bodybuilder who works hard to bring shape to his chest. Even if you are not training to win a trophy, a stronger chest displays your determination and strength. While it requires hard work to develop a strong chest, it is also dangerous if you don’t exercise the right way.

Chest and biceps are the two of the main visible muscles. So it is must for an athlete, weightlifter or just someone who keeps himself fit to include chest building exercises into his workout routine.

Build up chest not only looks impressive but it also increases the strength in your arms so you will be able to perform exercises for your other body muscles effectively.

The Exercises

You can perform many exercises that work up the muscles in your chest, but some are more effective than the others. Chest, as said before, can help you support your other muscles, so it is important to train it properly in the long run.

The exercises mentioned here only require a bench and weights to perform. However, there are also machines present that can be used to perform these exercises. First, start with the free weights so you can know how the body moves and which muscles work when you perform these exercises. Then you can switch on to machines when you are comfortable with the exercises.

Here are the five exercises for building-up your chest.

Bench Press with Barbell


A bench press is no doubt one of the best exercises that has been in use for many years for working on the chest. It is a common exercise that increases the size and strength of the chest and is recommended by experts all over the world. The bench press can be performed with different variations, but we use a wide grip.

Lie face up on the bench with your feet placed on the ground. Grab the barbell with a wide grip and bring it down from the support over your chest. Lift the weight up and down to perform. Keep your back, head, feet still and fixed while performing.

Bench Press with Dumbbell


Similar to the previous exercise, bench press using dumbbells is a little bit easier. Instead of lifting the weight up and down, you will be lifting the weight towards the mid of your chest. With a dumbbell in your hand, you will be able to balance the weight more properly in each hand.

Take the same stance as bench press with a barbell on the bench. Grab a dumbbell in your both hands and start by supporting the weights on shoulders. Lift the weights straight up in front of your chest.

Explosive Push-Ups


A good workout routine always includes varieties of exercises to keep the muscles relax. If you keep doing one exercise, then your muscles will not stay flexible, and after some time, you will start having negative effects. In order to balance, we use push-ups to bring more motion in the workout.

Take a normal push-up stance with hands placed on the ground at shoulder width. Bend your elbows and lower your chest down towards the ground. Gather strength in your hands and rise back up but with more force, so your hands lift up from the ground. Some people clap in between before returning to the ground.

Bench Press (Inclined)


This exercise is same as the bench press and the muscles it targets are triceps, pectorals, and deltoids. However, when bench press is performed on an inclined surface, it places more pressure on upper chest to apply more force.

The exercise is performed the same way as normal bench press, but you will need a bench that can be inclined. Lie down on the bench with feet on the ground and lower the barbell. Bring the weight on over your chest and push it straight up with arms completely stretched.

Bench Press (Declined)


Similar to the bench press, this exercise targets triceps, deltoids, and pectorals. However, when you perform a bench press on decline surface, you put more pressure on your lower chest.

Use a bench that can be set to decline the position. Lower the barbell on the lower chest. Don’t let your elbows move outwards as it will bring pressure on the joints of your shoulders. Move the weight up and repeat.

These five exercises will give you a strong chest. Include these exercises in your workout routine to build up your chest. Remember not to use only chest exercises as it will restrict your body to a similar motion and your other muscles will not grow. Balance your workouts with different kinds of exercises, so your whole body develops equally.

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