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People who want to improve their lower chest muscles should try a variety of pectoral muscle strengthening exercises. The pectoral muscles, also known as the pecs, are the muscles that characterize the shape and appearance of the chest. They also control a variety of arm movements, such as flexing, spinning, and moving the arm in toward the body's midline (adduction). The pecs are made up of two muscles. The pectoralis major runs from the shoulder to the center of the chest, while the pectoralis minor runs along the chest's outer edge, just behind the pectoralis major. People can do exercises that work the entire chest region to build up their pecs. Using adapted lifts, it is possible to target particular regions of the chest. People should engage in muscle-strengthening activities at least twice a week, according to the Physical Activity Guidelines for Americans. In resistance training, one set of 8 to 12 repetitions (reps) is effective, but two or three sets may be more effec...

Aside from building up biceps and abs, one of the main concerns of men is how to get a bigger chest. Having a well defined chest can give you a more confident posture. Here are some exercises that will help you increase the volume, size and definition of your pecs. How to Get a Bigger Chest #1. Barbell Bench Press    This exercise helps to build the maximum power with barbells. Apart from being an easier alternative than pressing heavy dumbbells this exercise allows you to shift more weight. It is absolutely easy to learn exercise if not master it apart from which there are many prom bench press exercises you can follow to add on to your strength. It is recommended that you perform this routine at the start of the chest workout and if you change the width of your grip on the barbell it can help in complete chest development. #2. Flat Bench Dumbbell Press   When you use a dumbbell for your exercise both the sides of your body get a workout as more muscles are brought i...

Building mass is one thing many men can agree on. However, there are certain muscles that most of the attention and are chased after by everyone. One of these such muscles is the chest. Doing workouts for chest, are extremely satisfying as you get a huge pump, getting as solid as a rock, and just feel powerful. I will go over, the four best workouts for chest below, both for getting bigger, and also for sculpting the muscles. If you do these exercises once or twice every week, you will notice your pecs becoming solid, and muscular. 1. Bench Press   If you’re not doing bench presses, you’re not working on your chest. If you can only find enough time to do a single chest exercise, this should be it, since it adds more mass than any other exercise, but it also makes you far stronger. 2. Incline Dumbbell Press   If you want your chest to be full through and through, especially at the top, this is the exercise for you. It fills in that area between your pectorals and your shoulde...

If you are working on the aesthetics of your upper body – then ignoring the lower chest workouts in isolation is a big mistake. All your hard work of getting a chiseled upper chest will go to waste. In this article, we will tell you why it is important to work on your lower chest and what workouts you can do to get the well-rounded lower pecs. The First Lower Pec Exercise : set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps The Second Lower Pec Exercise :   set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps The Third Lower Pec Exercise : set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps The Fourth Lower Pec Exercise : set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps The Fifth Lower Pec Exercise : set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps

You want a chest that fills out your t-shirt. We get it. Join the club. But when your chest doesn't grow, things can get very frustrating. You're not alone in this struggle, either. Everyone wants a physique that is athletic, strong and chiseled. In other words, a body that lifts well and looks even better. Unfortunately, achieving ‘that look’ only comes with hard work. There are no shortcuts. Anyway, the chest – which mainly consists of the pectoralis major and pectoralis minor – is a notoriously difficult muscle to build. But it's not impossible, providing you follow our advice and avoid these silly mistakes. Check out these five reasons why your chest isn’t troubling your shirt buttons. Just Bench Pressing  Another very common mistake which is made on chest day is solely doing pressing movements. This could be a barbell bench press, incline barbell bench press, dumbbell press etc. The point is all of these movements are pretty much identical and aren’t really ‘testing’ ...

If you train in a big commercial gym, you’ve probably noticed Monday is National Bench Day. Everyone seems to be training their chest. Tuesday is often National Bench Day part 2 with more of the same. But how do you train your chest efficiently for maximum growth? In this post I’ll explain you which mistakes you must avoid to build a bigger chest. #1: Just Bench Pressing Another very common mistake which is made on chest day is solely doing pressing movements. This could be a barbell bench press, incline barbell bench press, dumbbell press etc. The point is all of these movements are pretty much identical and aren’t really ‘testing’ or giving your chest a proper all-round workout. Bench press is certainly an excellent exercise and there are many brilliant versions of it; however, they shouldn’t make up the entirety of your chest workout. If you’re lifting purely for strength, e.g. powerlifting, then you’re probably going to just be performing bench press – so it’s okay to not include ...

This high-intensity chest workout is loaded with supersets that are designed to help you BUST through plateaus and pack on some extra SIZE! The focus of this workout is high volume, light weight and short rest periods that will totally OBLITERATE your pecs! The weight may be light but you should expect a MASSIVE pump from the combination of supersets.... and - yep, you guessed it - it will leave your chest sore for DAYS! If you're brave enough and are looking for a SICK pump, we recommend consuming the one and only MTS SWOLE Stack pre-workout... just be prepared for the skin splitting pumps to come! Let's DO THIS! Here is a sample chest workout where this exercise comes into play:     Bench press;     Incline bench press;     Dips;     Pec deck flyes - 21's Pec deck 21's are simply a way of splitting up one set into “mini” sets. Simply put, you perform partial reps of 7 at three different areas of the movement with moderate wei...

  Is your chest lagging in a certain area? Here’s a list of exercises to help fill in that area of your chest… Incline Bench or Dumbbell Press: (Upper Pectorals) Bench press at an angle of 30-45 degrees above the horizontal plain. Grip should be slightly wider than that of a regular bench press. Bar or dumbbells should touch the top of the chest before going back up. Decline Bench or Dumbbell Press: (Lower Pectorals) Bench press at an angle of 30-45 degrees below the horizontal plain. Bar or dumbbell should touch right below the chest. Dips: (Lower Pectorals) Parallel dip bars should be grasped firmly with palms facing down. Push body up until arms are straight next to the body. Dips can be done hanging or by machine depending on desired difficulty. Machines are used for assisted dips to help those who are not able to dip-press their own wait. Flat-bench Dumbbell Flies: (Outer Pectorals) Holding a dumbbell in each hand vertically, there should be a slight bend at the elbows. Each d...

  Stretching the tape at an incredible 58″, Arnold Schwarzenegger’s chest had it all: size, shape, balance and definition. When he hit a side chest pose, his pecs arched so high that a glass of water could rest atop them. The chest is made up of the pectoral muscles. The pectoral muscles are shaped like a fan and spread out to cover the rib cage like the plates of an armor. The pectorals are made up of the:     Clavicular, i.e. the upper portion     Sternal, i.e. the lower portion The basic function of the pectorals involves pulling the arm and shoulder across the front of the body. The factors that contribute to the appearance of a fully developed chest are: An expansive rib cage Thick pectoral development Development of inside, outside, upper, and lower areas Prominent striations when flexing A clear separation between lower and upper portions A square look which is achieved by proper upper pectoral development. Lack of upper pec development lead...

If you’re looking to make your pecs pop, you probably think you need a barbell or, at least, some heavy dumbbells. But that’s just not the case. There are plenty of great moves you can do without any equipment at all—and some that can be done using your own bodyweight and a TRX or band. While these exercises are great for attacking your chest—the pectorals major and minor—they’ll also help get your deltoids, triceps, abs, and more muscles in on the action. In other words, the following moves will help you get that chest you’ll want to show off on the beach this summer—and carve the rest of your body. Combine them for the ultimate chest day bodyweight workout. Or, sprinkle a few in to your total-body routine. #1 Parallel Bar Dips Parallel bar dips are a bad-ass exercise and will fill up your pecs with blood and lactic acid. We prefer the parallel bar dips over the bench dips as your lower body weight adds resistance in the bar dips whereas the bench dips take it off. While performing ...

It’s hard not to think of push-ups when we think of training with your own body weight. And for good reason. The push-up is one of the most effective bodyweight exercises. It not only works your chest, but also your triceps and your deltoids. Plus, it strengthens your entire core. And to a certain extent, it even works your glutes, quads and small stabilizing muscles in your upper back. Exercise #1: Regular Push Ups We all know what these are! You should perform regular push ups as a warm up to the full workout. Begin by getting into a prone position, with your arms planted on the floor shoulder width apart. Slowly lower yourself towards to ground, pause, and push back up. Since these will be mainly a warm up exercise, you should keep the reps high, though try not to tire out your chest immediately. Recommended reps: 12-20 reps for 3-4 sets Exercise #2: Wide Grip Push Ups Similar to regular push ups, but you will be placing your hands wider apart than shoulder width. Doing so eliminat...

So you religiously go to the gym every Monday to train chest, right? You hit the flat bench, hit the pec deck, and smash a few sets out on the cable cross machine. So why isn't your chest growing? While progressively overloading with weight or reps, chest growth could be slow due to genetics, poor quality contractions, or you simply aren't doing enough. Below are 9 different chest exercise variations you should try if you want to build a shredded chest. Before we get started, a question. High volume or high intensity?   In the case of building your chest, you cannot choose one or the other. Including both high-volume and high-intensity training into your chest workout will elicit a growth and testosterone response. 9 Best Chest Exercises #1 - Weighted Chest Dips When done properly, weighted chest dips really puts some great tension on the pecs and they also develop huge arms at the same time. Can't do weighted dips? Find a hammer strength machine or an assisted dip ma...

Training your chest shouldn't be a futile exercise of boring monotony. If you're boring and don't want to experience truly massive gains, feel free to rep through endless standard bench press sets until your back fuses with the bench. You might get better at that one exercise — but you're spurning all of the potential benefits that other moves could offer.   For the rest of us, there's an entire treasure trove full of workout moves to be uncovered to blast the chest that can sculpt your pecs and push your upper body training days to the next level. Here are 6 of the best chest exercises to do just that. Warming up The ideal goal is to build a bigger chest, but picking up a pair of weights without preparing your muscles for a vigorous Chest workout just won’t deliver the results you’re imagining will instantly happen. Try a short warm-up routine: – 1 x wide-grip flat push-ups – 1 x  neutral grip push ups – (If possible) 1 x decline push ups to hit your chest fro...

For many gym-goers, chest training starts and ends with the bench press. Or, if they’re not big on barbells, press-ups. Now those are both fantastic exercises, but for a truly pecs-tacular chest you need to extend your exercise repertoire. The good news is that below you’ll find a training plan containing a variety of chest exercises that will hit your muscles from different angles. Follow it to the letter and you’ll be the proud owner of a bigger, stronger chest in no time. So lets have a look at the chest workouts routine below: Chest Workout Routine To build your inner chest there are a couple exercises you can do, first chest exercise is the peck deck, every gym has one, this is a machine that you sit up right on, and pull the handles in front at 90 degrees. The next exercise is the flys, you can do this on a flat bench or an incline, it's basically the same as the peck deck but you are laying down. Upper Chest is a best done with an incline bench, with either a barbell, or d...