Having a well-defined chest represents an indivisible part of the body transformation process. Also, having a strong and massive pectoral massive is something that established a strong presence. Moreover, the well-defined chests can be seen as a sign of strong presence and confidence. The pecs can be seen as the main symbol of physical strength. After all, having a powerful and strong chest is something that everyone desires and recognizes. This article will provide some tips about how to improve your chest exercises.
1.Barbell Bench Press
The first exercise on our list is the good old barbell bench press. This exercise can provide great benefits for the energy you invest. On that note, it is important to emphasize that it can help you build strength and muscle density. Moreover, this exercise can develop the front of your shoulders and your triceps as well.
TIPS: Avoid arching your back while doing this conventional exercise. To be more specific, try to maintain your hips, shoulders, lower and upper back flat against the bench. This is important since arching and lifting your lower back off the bench decreases the effectiveness of the chest work.
Also, take more time on the lowering part of the exercise rather than on the lifting phase. Therefore by lowering the weight in slower motion, you will engage more muscle fibre in your upper muscles.
2.Dumbbell Bench Press
This exercise can be a great alternative to the barbell incline press. Yet, the dumbbell bench press can maximize the muscle mass chest gains faster. However, in order to balance the two dumbbells, you will have to rely on the so-called stabilizer muscles.
As an alternative to the barbell incline press, the dumbbell bench press builds mass.
Therefore, this will keep the bones and joints more secure. Also, this enables the main chest muscles to extend and grow.
TIPS: Relax your neck.
Sometimes you may feel tense in your neck. Moreover, if you are rising your shoulders during the exercise, you have to do some adjustments. The first is to decrease the weight. Therefore, this is a sign that you are using too much weight. Also (same as with the barbell bench press), try to maintain your back, hips and shoulders flat on the bench.
3. Dumbbell Flyers
In order to develop pectoral muscles that are large, defined and round, then you need this exercise. Moreover, the stretching and flexing attributes can have a significant impact on the muscles cells around the perimeter of your chest. Also, this exercise can be done on a flat or incline bench. Therefore changing the angle will stimulate more muscle development by slightly switching the target cells of the exercise.
TIPS: However, it is key to remember that this exercise is a flyer. Not a press. Therefore, try to keep your elbows in a clear bent position during the exercise this is a flye, not a press. Imagine that you are wrapping your arms around a big tree.
The second advice is to not use too much weight on this exercise. Heavyweights can make you lower the dumbbells too far below the bench. Therefore, you will stress your shoulder muscles and this may result with an injury. That is why you should use a weight that will enable you to have a proper form during the exercise.
4.Dumbbell Incline Bench Press
This exercise represents an indivisible part of the process of building the big and massive chest. Moreover, the incline press causes you to shift the focus of the exercise to the upper chest area. Therefore, setting the incline bench at a steeper angle will place create even more pressure on the upper pecs.
TIPS: When lifting heavy weights, try “kicking” them up to shoulder level by using your knees. Therefore, this strategy will prevent a potential back strain. Also, many professional bodybuilders tend to use this, especially when lifting really heavy weights.
Also, if your gym has a bench with adjustable settings, try different inclines. This is beneficial as it can target various parts of the chest. However, do not set the incline very high as this can trigger your shoulder muscles instead of the chest. Therefore, you will be working out your deltoids instead of the pectorals.
This exercise can be described as the modern version of the flyers. Moreover, it is based on the similar “hugging” motion as the flye. It can also energize the fibres and cause a reaction of the deep muscle cells of the chest.
TIPS: Try to use different variations in the amount of bend in your body and angle at which you pull the handles down. Therefore, this will enable you to hit the various different areas of the chest.
6.Barbell Incline Press
This exercise is the best to target your upper chest area. Also, it can be all-round beneficial as it can enhance your strength and coordination.
TIPS: Same as the flat bench press, do not arch. Try to maintain a stable form of the back as you perform the exercise. Also, keep your back firmly against the bench.
The Bottom Line
Being able to lift heavy is important. But having the right form and the proper technique is even more important. This rule applies for the development of every muscle group including the pectorals. Therefore, it is imperative to analyze your movements and to have a proper form. By training smart, you can optimize your muscle gains and protect your overall health and wellbeing.
Chris Hazen | @thechrishazen | firstname.lastname@example.org