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If it isn’t bigger arms, it is to develop bigger chests. Many bodybuilders choose to target the pecs when they go to the gym. In fact, body builders spend hours working out the chest, when in reality just a few minutes of working out the chest can already produce results.
The pectoralis major or the chest is one of the largest muscles in the body. For men, it is the most obvious muscle that when developed, becomes really noticeable. There are different reasons for working out the chest. Some to get rid of chest fat or “man-boobs” while others work out to strengthen, broaden, and tighten their chest for a really neat look.
The following body builder workouts aim to create a detailed muscled chest in just a few weeks.
Dumbbell Single-Arm Bench Press
This is a great exercise that incorporates strength training with balance training. Muscles targeted include the chest, triceps, front shoulders, back, and the abdominal muscles. Equipment needed is a dumbbell and bench. Starting position is to lie with the back on the bench and one hand holding a heavy dumbbell along the side of the chest. The opposite arm is held straight out to the side for balance. The weight is pushed up straight above the chest, pause, and then slowly lowered back to the starting position. Completion of the exercise is a great way to stimulate the muscles which are so used to standard bench presses. Four sets of five to seven repetitions, with a – minute break in between sets is good.
Dumbbell Incline Bench Press
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Muscles targeted for this exercise include the upper chest, front deltoids, and the triceps. Equipment needed is an incline bench and dumbbells. Starting position is to lie with the back on the incline bench. A pair of heavy dumbbells is carried in each arm just at the outsides of the chest using a neutral grip or with the palms facing in. Press the weight slowly straight above the chest, pause, and then lower back arms to the starting position. The exercise benefits the body because it requires more muscle fibers to keep the weight balanced, meaning more muscles are worked than an ordinary bench press. Do this in three sets of six to eight repetitions each. A 2-minute break between sets is advised.
Barbell Bench Press
This is a famous and common exercise for developing the upper body muscles, especially the chest. Equipment needed is a barbell and bench. Starting position is to lie with back on the bench, feet flat on the floor. Grab the barbell with hands shoulder-width apart. Hold the barbell over the chest. Pull shoulder blades back and together then lower the bar to the chest. Remember to tuck the elbows in at a 45 degree angle. Do not flare elbows out to the sides. After lowering the barbell to the chest, pause, then push the barbell back up. This is a strength training exercise that really helps in developing those chests to perfection. Start with five sets with four repetitions, increasing sets and repetitions in variation in the succeeding weeks.
Weighted Push-up
Push-ups target a lot of muscles. It targets the pectoralis major and sternal muscles specifically. Other muscles also come into play to stabilize the body so muscles of the abdomen and lower body are also exercised. Starting position is to assume the standard pushup position. Hands should be placed beneath the shoulders. Have a weight plate placed on the back between the shoulder blades. Keep the body straight while lowering down until chest touches the floor. Bend the elbows to lower down. Pause when in the lowered position and push back to starting position. Done best as a superset, combined with another chest exercise. The weighted push up is a great exercise to complete because synchronization of different muscle groups is achieved. Eight to twelve repetitions is a good number to start.
Cable Lying Fly
The cable lying fly is an exercise that targets the chest muscles, specifically the inner chest muscles. Equipment needed is an exercise bench between a cable crossover station and stirrup handles. Attach stirrup handles to low-pulley cables. Starting position is to lie face up on the bench with each arm grabbing onto a handle. Feet are placed flat on the floor. Hold arms straight above the chest with the palms facing each other. Keep elbows slightly bent during the exercise. Lower hands out to the side in an arc and reverse the motion to return to starting position. This is a muscle isolation exercise that helps stretch the muscles and keeps it toned and flexible. This is best done as a superset together with the weighted pushup in eight to ten repetitions.
