Best chest exercises

The muscles which are present in the chest region of your body are said to be the defining part of the anatomy of strength and these muscles are found to be involved in a variety of activities or actions like the squeezing of a set of loppers to the cutting of a tree branch and to the regular pushing of a door to get it opened. These muscles of the chest are the ones that are referred first while your upper body strength is being considered or debated.

For individuals or people who are doing body building or interested in following general muscular aesthetics then, they should be aware of the fact that chest muscle is said to be the defining part of the muscle mass of a person. The powerlifters who are known to lift great weights during their workout sessions are known to completely rely on this muscle for their best or greatest lifts.

Apart from the body building perspective, these muscles also hold an important place and play an incredibly vital role in the functioning of a human body just from a standpoint, because these muscles are known to provide support to the movement of the arms.

As far as perceivable attractiveness is considered you should know that males having a low waist to chest ratio are considered to be having the most attractive physical feature. This is only possible when a person is said to have a narrow waist and the chest of the person is broad.

When you set these gender specific beauty standards, you will get to know the other benefits that everyone can have by strengthening their chest muscles, whether you are aiming to have a sculpted two pecs for yourself or you are able to play the game of twister with your kids on the floor of your living area.

Thes chest of person is known to be made up of 3 primary muscles which are said to be pectoralis major, pectoralis minor and serratus anterior, apart from these three primary muscles a lesser known muscle is found in the chest which is known as subclavius, this muscle is a very small accessory muscle with a primary function of helping in the process of respiration or breathing.

For the better definition of your chest muscles and to see their shape you will have to increase the size of your chest muscles and this procedure is called hypertrophy and this process is known to require a progressive stressing of the chest muscles beyond their resting state so that they can grow. It is possible only because the amount of protein used for the building of the muscles exceeds the amount of protein breaking down that occurs through the process.

You will be required to reduce or decrease the body fat significantly to be able to notice the muscle definition properly. It is going to be very difficult for people to see much of their muscular definition in the chest area if they are having breasts. Still, if you are aiming to get the perfect muscle definition then, you will have to do so much work on your chest muscles for the hypertrophy procedure and above that you will be required to reduce calories to be able to see your muscles in a better way. This process is more likely to involve the enhancement of the burning of calories through various aerobic exercises and through management of your diet.

Best chest exercises: 

Some of the most effective and efficient chest exercises that can give you the best pump are listed below and these exercises are not known to involve heavy machinery or trainers, the exercises are: 

Incline push up: For doing this exercise you do not require any kind of equipment and this is considered to be a very good warm up to prepare yourself for doing the workout of your chest. You can follow the steps given below to do the exercise properly: 

• For starting the exercise you need to keep your hands on the wall or platform at a height, then you need to walk your feet back so that your body makes an angle of 45 degree with the floor. 
• You need to keep your body straight and the spine neutral and then start lowering your chest towards the surface to which you are leaning against.
• You need to pause in that position for a while. You need to make sure that the resistance feels very light so that you can complete almost 20 repetitions and if you want to make it easy for yourself and make a step close to your hands and if you want to make the exercise harder you can step far away.

Incline bench press:  For doing this exercise you need to have some equipment which are a barbell or dumbbell or an incline bench. You need to follow the steps which are given below to do the exercise properly: 

• You will have to lie on your back for doing the exercise on the incline bench with your knees bent and your feet should be flat on the floor. You can then take the barbell and need to wrap your thumb around them and your plans need to be facing towards your feet. Then, press your arms straight to the ceiling and begin lifting the weight from the rack.
• You need to position the weight above your collarbone.
• You need to slowly lower the weight to your chest and it is to be done in a line with your mid chest to a level just above the nipples.
• You need to pause for a while and then press the weight back to its original location.
• You need to complete 3 sets with 8-12 repetitions in each set.

Chest dip: For doing this exercise you need to have an equipment called the dip station. You can do this exercise by following the given steps which are given below: 

• You need to stand while facing the two parallel bars of the equipment and then grasp them with your palms facing in.
• You need to straighten your elbows and start to press your hands and then try to lift your body up so that it is in line with your hands. 
• You need to elbows and you need to lower down the chest towards your hands.
• You need to pause for a while, then you should start pressing back to the starting position and repeat the procedure.
• You need to do 3 sets of 8-12 repetitions in each set.

Resistance band pullover: For doing this exercise you need a resistance band. You can then follow the given steps for doing this exercise: 

• You need to anchor the resistance band onto something solid, then, you will be required to lie down on your back with your head toward the point of anchorage and you should try to keep your band about 1 to 2 feet higher than your head.
• You need to grasp the band overhead in a way that there is a slight increase in the tension of the band, then, you need to keep your thumbs pointing towards the sky and your palms should be facing away from each other.
• You should keep your core tight and your elbows straight, then you should pull the band towards your hips and then you need to slowly return to the starting point with control. 
• You need to do at least 3 sets of  8-12 repetitions in each set.

Conclusion : 

No matter what you are exercising, whether to attain a sculpted chest or to have a stronger upper body so that you can lift your kids in the air, working out your chest muscles is said to be only increasing and improving your quality of life. The exercises which are mentioned above and taking a diet which is rich in the protein content, will surely help you to increase the size and the strength of your muscles present in the chest.

You should perform a pretty good warm up using a lower stress movement by doing exercises like the incline push etc, to get your body ready for the heavy loads that you are going to lift and this also decreases the risk of any kind of injury happening to your chest. You will have to be consistent and need to adjust the workload according to the feeling of what is better or best for you. Because of this consistent schedule you will soon start to notice that your planks have become longer and your press has become stronger, so you should be enjoying this journey very well.