Before you start sculpting an amazing chest with these exercises that I’m about to show you, I want you to realize a few things. In order to get real, physical results, it will take time and effort on your part. You may want to ask yourself, “How bad do I want a better chest?”
It usually takes about 6 to 8 weeks of work in order to see physical changes on your body. So be prepared to be committed for at least 2 months. Have you heard of the phrase, “This is not a ‘Get rich quick’ scheme?” I’m assuming that you have. Well I’m here to tell you that this is not a ‘Get big quick’ scheme.
There are 4 chest exercises that will help you to get a wider chest. Three of these exercises are best to do at a gym, and one of these exercises are perfectly fine to do in the comfort of your own home. I will go over the gym exercises first.
Incline Dumbbell Flyes
Find an incline bench that is available. Adjust the bench to about a 50 to 60 degree angle. Grab a couple of dumbbells. Make sure the weight is good enough for you to be able to do 10 to 12 reps. Remember, the objective is to widen your chest. With each rep,make sure to give your chest a good stretch. Don’t keep your arms straight, because doing so could lead to an injury. Always keep your elbows slightly bent. By keeping your elbows slightly bent, you will have more control and stability with the weight you are using.
Flat Bench Dumbbell Flyes
This exercise has the exact same concept as the aforementioned flyes. There is only one difference: These flyes are done on a flat bench. You should be able to use the same amount of weight that you used with the incline dumbbell flyes, but if you aren’t able to, adjust the weight accordingly to suit your needs. As I said before, make sure to give your chest a good stretch with each rep, and keep those elbows slightly bent for maximum results.
Decline Dumbbell Flyes
Coming from personal experience, decline dumbbell flyes can definitely feel different. In other words, if you’re doing this exercise for the first time ever, chances are that it will feel a little weird. Look around in the gym to see if you can find an adjustable decline bench. If you are unable to find an adjustable decline bench, no problem. Just use a stationary decline bench that is used for decline bench pressing. Just move the bar so that it won’t be in your way. Again, you should be able to use the same amount of weight, but it is better to use dumbbells that are 5 pounds lighter so that you can get a good feel for doing decline flyes. This exercise is very important when it comes to fully sculpting your chest. Doing decline flyes on a consistent basis will give your chest a complete look. A good-looking lower chest is like having the cherry on top of a great tasting ice cream sundae!
This last exercise that I’m going to mention, can be done in the comfort of your own home. Not only can this exercise be done in your home, you can do them just about anywhere! Can you take a guess as to what this exercise is? There’s a good chance that you’re right! Yes, these are push-ups! This is a very basic exercise to do, but not to be underestimated. If done consistently, they are a powerful tool. It is very beneficial to do push-ups on a daily basis. Doing push-ups throughout the day and on a daily basis, will not only help widen your chest, but they will also help give your chest a slightly thicker look. The reason why I believe that it’s a great idea to do push-ups throughout the day, is because you will have a constant “pump” in your chest and arms. Over time, I’ve been able to build myself up to 500 push-ups a day. I’m not saying that to brag, I’m just letting you know that I have personally experienced the positive affects of doing push-ups daily and throughout the day.
These are the best chest exercises to widen that chest of yours. I highly recommend and implore you to do the things that I have mentioned above. If you already have a workout plan in place, make an effort to add this into your plan. Remember to give yourself about 6-8 weeks for physical results. Your results could come sooner, and everybody is different, but 6 to 8 weeks is more of a realistic outcome.