Do you start drooling over those hunky men onscreen who flaunt their chiselled chest in an unbuttoned shirt? If you’ve been craving to get a ripped physique, you need to start building your chest muscles with chest workouts. There are so many chest workouts to try that will give you a bigger and chiselled torso, which will be more adept in lifting heavy-weight objects.
If you’ve done chest workouts before but didn’t manage to yield the desired results, you must have not warmed up properly or didn’t use the correct form. Your wrong technique must have hindered your chest growth. Slow and controlled lifts, performed to fatigue, help produce greater rates of muscle growth than the same movement performed rapidly. To maximise your efforts, you also need to fuel yourself properly by making your protein intake a priority and not neglecting those carbs, which will ensure you have enough fuel to push harder and sustain longer during your workout regime. Check out these best chest workouts.
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- Dumbbell squeeze press: As you lie flat on the bench, hold a dumbbell in each hand and maintain a neutral grip before you begin with your arms straight. Bend your arms, while lowering them to the side of the body so the dumbbells lie just above your chest. Pause for a few seconds before you lift your arms and repeat again.
- Incline dumbbell press: Lie on the bench in an incline angle and lift a barbell to your shoulder height, with your palms facing against you. As you press up with your arms, breathe out. Lock out your arms and squeeze your chest before slowly returning to the start position. Pressing on an incline set-up works up the clavicular head, which makes your pecs pop.
- Close grip barbell bench press: As you lie flat on the bench, holding the barbell with a narrow grip breathe in as you lower the bar slowly until it skims your chest. Push the bar back up, to the start position as you breathe out. Focus on pushing the bar using your chest muscles only.
- Decline press up: Keep both your feet on the bench with your hands beside you. Lower your body until your chest almost reaches the floor. Press your body back up, in the start position while also squeezing in your chest. Pause for a few seconds at the top before starting again.
- Cable fly: Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand. Place one foot slightly forward and brace your core as you pull the handles down and across your body.
- Staggered press up: Get into the press up position with your hands staggered, so your right is further forward than your left. Lower your body until your chest almost touches the ground and then drive up explosively. Pull your hands off the floor and switch positions before you repeat the set.
Do these chest workouts everyday on an empty stomach and also make sure you indulge in the right diet that will aid your muscle growth.