Chest: Best exercises to grow

The training plan for the training should include different types of training, although all parts of the training are activated during training, they are specific trainings to focus more on one or two areas. Thus, it is always important to combine combinations for different parts of the chest, in order to obtain a more developed and symmetrical muscle.

The pectoralis minor and pectoralis major is a muscle group that is divided into two main muscles: the pectoral and the pectoral. larger, the group that is worked on in the gym and for aesthetic purposes is the pectoralis major, which is on top and that is why it is more visible. However, this muscle is also divided into 3 smaller parts: upper middle and lower, which need to be worked on.

As with any other strength load, the load chosen must be adapted to the capacity of each person, since if you have a limited weight, the structure can be a poor execution of the exercises. It is important for the person to know that the development of muscle mass takes some time, and it will not be fast due to increasing the load. 

5 years to increase the chest

The training plan must include at least 4 different exercises, which train both the pectoralis major and the minor. Therefore, the ideal is to choose between the following exercises:

1. Incline Dumbbell Bench Press

Focused Workout Exercise: Upper Chest

This exercise should be performed on a bench as instructed by the instructor. Then you must:

Lie on your back on the incline bench, holding the dumbbells with a suitable weight;

Stretch the arms perpendicular to the body, until almost touching with one dumbbell to the other and with the lower elbows bent;

Lower your arms until you feel your chest stretching and until your arms form a 90° angle. At this moment you must breathe in;

Return the dumbbells to the starting position, exhaling the air that is in your lungs while doing the movement.

You should perform 8 to 4 sets of intervals, resting about 1 minute between each set. A good tip is to start increasing the exercise more lightly as you decrease the number of repetitions. A good example is doing 12-12-10-8, for example.

This exercise can also be done with the bench at 0º, that is, horizontally, however, in this case, the middle chest will be worked more, instead of the upper one.

2. Barbell bench press

Focused Workout Exercise: Medium Chest.

This is one of the most classic exercises for chest training, but it is also quite complex and has the greatest effect on increasing the mid-section and overall volume of the chest. To do the exercise you must:

Place the bench horizontally and define the back;

Hold a barbell with your hands shoulder-width apart;

Lower the bar, flexing the arms until the bar touches the inhale and inhale during the movement;

Stretch your arms again, pushing the bar until your arms are completely covered. In this movement, the air must be exhaled from the lungs.

8 to 4 sets of repetitions should be performed, resting about 1 minute between each set.

This exercise can be done with the help of another person, especially when trying to increase the weight of the bar to prevent it from falling onto your chest. Alternatively, you can also do the dumbbell exercise instead of the bar.

3. Backgrounds on parallel bars

Focused Workout Exercise: Lower Chest.

Lunges are often used to accelerate the triceps, however, a small amount in this exercise can help develop your lower chest. For this you must:

Hold the parallel bars with both hands, keeping your arms straight;

Bend your arms until you slowly reach a 90º angle, and lean your torso forward;

Go back up and stretch your arms again until you reach the starting position.

The ideal is to do 8 to 4 sets of hold, resting about 1 minute between each set.

In this exercise, it is very important to try to keep the trunk inclined towards the area in front that is lowered as measured, to ensure that the force is applied mainly on the lower part of the chest that you want to work on.

4. Push-ups

Focused Workout Exercise: Medium Chest.

An exercise made easy and accessible to anyone is to be that, in addition to the middle chest, it also helps to work the arms and you can work at home. To perform the exercise you must:

Get into a plank position, with your arms shoulder-width apart;

Go down and flex your arms, touching your chest on the
floor, keeping your elbows out and your abdominals contracted;

Raise again, returning to the starting position.

This exercise should be performed in 4 sets of 15 to 30 sets.

5. Crossover with high grip

Focused exercise to work: upper and middle pecs.

This is a good option for the endPerform the chest workout, which in addition to working the upper and middle part of the chest, also helps to define the region between the two pectoral muscles, creating greater definition. To do this, use a cable machine and follow these steps:

Hold both handles of the cable device;

Pull the handles down until your hands touch in front of your waist, keeping your elbows slightly bent;

Return to the starting position with your hands at shoulder level.

You can do 4 sets of about 12 to 15 repetitions and rest for about 1 minute between each set.