Overview of Chest Exercises:- All women have a large, fan-shaped pectoralis major muscle on either side of the chest, directly beneath the breast tissue. A small muscle, known as pectoralis minor, is located in the upper part of the chest, below the pectoralis major. Collectively, these muscles are known as pecs, and they cover the entirety of your chest. Pecs training is as important to you as your male counterpart. So if you are neglecting those muscles, then it is time to give them some love.
Top 5 chest exercises list
|2. DUMBBELL FLAT BENCH PRESS|
|3. PEC DEC MACHINE FLY|
|4. DUMBBELL INCLINE CHEST PRESS|
|5. CABLE CROSSOVER|
Get down on the floor with your palms just below your shoulders, your arms bent and your toes firmly on the ground. Allow your body to form a straight line from your head to your clutches. Now, bend your elbows outward and lower your body and move as low as you can. Do not touch the floor. Push back and extend your arms to return to the starting position. Do this for 2 sets of 15 reps each.
2. DUMBBELL FLAT BENCH PRESS
- Lie on a flat bench with dumbbells in each hand, resting on top of your thighs. The palms of your hands are going to be facing one another.
- Then, using your thighs to help lift the dumbbells up, lift the dumbbells at once so that you can hold them at shoulder width in front of you.
- Once at shoulder width, turn your wrist forward in order that the palms of your hands are far from you. The dumbbell should be just to the sides of your chest, with a 90-degree angle with your upper arm and forearms. Be sure to maintain complete control of the dumbbell at all times. This will be your starting position.
- Then, as you breathe, use your chest to push the dumbbell up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then slowly start coming down. Ideally, to lose weight it should be taken twice as much as lifting.
- Repeat the movement for a prescribed amount of repetition of your training program.
CAUTION:- When you are done, do not drop the dumbbell next to you as it is dangerous for your rotator cuff in your shoulder and others working around you.
3. PEC DEC MACHINE FLY
- The first thing you always want to do is to make sure that the machine adjusts properly in your body, in which case, you will adjust the seat so that the arm pad is flat with your chest when you are seated.
- Select how much weight you want to use. Remember, you always want to be in control of the movement, do not allow your ego to make you something silly or insecure.
- The initial position will be when you are seated, hold the handle and place your forearms on the foam padding.
- Gently increase the weight by pressing the handle together, you will not want them to touch though.
- When the handles are directly in front of you, the chest muscles shrink and hold for 2 to 3 seconds then slowly return to the starting position.
- Do not quickly return to the initial position, eccentric movement is as important as concentric movement.
- Be sure to bend your elbows slightly, this relieves pressure on your ligaments.
- Don’t touch the handle simultaneously, this will keep the chest constricted during contraction before going back to the initial position.
- Do not bring your body forward while pushing the handle, this will put extra stress on your shoulders.
- Do not reduce the weight on the floor, which will always remain in control of the movement.
- Pay attention to the singular part of the exercise as you do in the thick section, you build muscles in both directions.
- Make sure that your arms
(1,2)are always parallel to the floor.
- Contract your chest muscles for 2 to 3 seconds before going back to the starting position
4. DUMBBELL INCLINE CHEST PRESS
Set an adjustable bench at an inclination of 30–45 degrees. Lie on your back
(1,2) and expand a pair of dumbbells straight above your shoulders with your arms fully expanded. Pull your shoulder blades together, and bit your chest out. Lower both dumbbells to the edges of your chest. Stop, and then push the dumbbell back to the starting position. Keep the elbows close to your sides throughout the exercise. Do not hyperextend the neck. Maintain a neutral long spine. Lower the dumbbells all the way until they’re level together with your chest.
5. CABLE CROSSOVER
Set both ends of the handle to the highest level. Stand shoulder-width apart with feet in the center of the machine. Keeping your spine neutral and back straight, tilt your torso slightly forward, and bend your elbows slightly toward the floor with your wrists. Keeping your core busy, pull both handles down and over the entire body. Squeeze your chest muscles in this fully contracted position (do not touch the handle). Slowly bend in the start position, keeping the bend in your elbow.