Chest Exercises: The 7 Best Exercises

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Chest Exercises: The 7 Best Exercises

Do you already know what are the 7 best chest exercises you have to perform?

One of the big problems that people who are novices have when it comes to going to the gym, is that they try too hard to develop or train a part of their body and forget that a good workout must be integral. Therefore, after several months or even years of training, some parts of our body may be more toned than others.

Chest Exercises: The 7 Best Exercises

Especially it happens in the case of men who try so hard to develop their arms or back and end up forgetting other parts of their body such as the legs or chest, so that the harmony of the body is lost and ends up becoming an unaesthetic body. While many men don’t care, it’s really not always a good sight to see a body that’s broken down due to the wrong way of performing the exercises.

As we mentioned from the beginning, a good workout must be comprehensive. To understand what I mean, I’m going to give the example of most women who go to the gym. Although many of us do not want to admit it, most women go to the gym to train their buttocks, and they focus so much on this part of their body that they do not give importance to the rest of their body. So, they may have a rather striking butt but the harmony of their body is lost because the rest is not trained or even looks disproportionate.

Many women are even afraid to perform chest exercises, this is due to the hundreds of myths and some other partial truth, very common in the world of fitness. You have the idea, for example, that if you do weights, you will lose your bust or even be as flat as a man. This is not entirely true; the size of our bust is dictated by our own genetics. In addition, what gives volume to the taste are two things, on the one hand we have the mammary glands and on the other hand we have the fat that is typical of the bust.

Unless we perform exhaustive exercises really does not have to affect the aesthetics of our body exaggerated to perform pectoral exercises. In fact, it is quite positive in many aspects since we can bring toning to our bust. But as we said this is a partial truth, obviously if you perform strenuous exercises and lose large amounts of fat at a general level all this will be affected. That is why many women in the fitness industry after a few years end up resorting to plastic surgery to remedy this aesthetic problem.

Finally, we can clarify that for both men and women training the chest is something important that we must include in this exercise routine if we want to obtain effective and beneficial results when attending the gym. That is the reason why any teach you these chest exercises, of which I will highlight the 7 best chest exercises.

What do you need for the 7 Best Exercises?

  • Weights
  • Go to gym

Instructions for the 7 Best Exercises

  1. Interspersed lifting of dumbbells. This exercise is very beneficial for both men and women. In the case of women, it will help us to bring firmness to our bust and lift it by shaping it. Of course, it should be clarified that any chest exercise we do will train and shape our muscle, not directly the mammary glands or fat that are what make up our breasts. In the case of men, this exercise will stimulate the formation of pectorals and in turn will help train the arms, more specifically the biceps, triceps and back. The proper way to perform this exercise is lying on a platform that allows us to have our feet on the floor and lift the dumbbells interspersing those between them. Each dumbbell should weigh enough so that we do not do more than 7 or 8 repetitions we will only perform 3 to 4 sets of these exercises.

Lizard This is a basic exercise par excellence and also provides many benefits when training. When we perform push-ups, we are not only stimulating our pectorals, but we are also stimulating our back and abdomen. There are several ways to perform push-ups, but the most basic and appropriate way to stimulate our chest is to put ourselves on the floor with our arms extended, with the body straight, pressing the muscles of the abdomen and dropping our weight on the tips of the feet and hands. Separate your arms properly so you can bend down and move each arm at an angle of 90° or less. This will allow maximum stimulation of the muscles of your pectorals and arms. Performing 8 to 15 repetitions will be more than enough. Remember that if you feel pain in your back, it means that you are not adopting the correct posture. In case you find it very difficult to support your own weight, you can lean on your knees and not on the tips of your feet.

Lift a single dumbbell with both hands. Adopting the posture of the first exercise but holding a single heavy dumbbell and lowering it from the front of our chest to an angle of 90 ° reaching the level of our head, holding it with both hands, will be an excellent way to stimulate the pectoral muscles. The main risk that exists with this exercise is that if we do not hold the dumbbell well, it could fall on our chest or head and end up generating a fatal injury. If you dare to perform this exercise, make sure you use a weight that you can support well enough to perform all the necessary repetitions.

Bar lifting. It is an exercise similar to the previous one but consists of using a bar weight, which we must lift straight from our chest to fully stretch our arms. It is not really a very complex exercise, but it can be quite tiring because of the weight we have to lift. This exercise stimulates the growth of the pectoral and biceps.

Stretching of elastics. Unlike the previous exercises that in one way or another can be done at home, this is an exercise that requires the elastic machine, so it will be better to do it in the gym. It consists of making christs with the arms holding the elastics that lift the weight bars. We must lift the weight that we can support but we must not overdo it.

Lift two dumbbells at 90° with your forearms. This is an exercise similar to the first and third of this list, but it has a very special variant. Basically, we are going to keep most of our arms straight towards the ceiling, but we are going to bend from the elbow to the wrist at a 90° angle holding two dumbbells and moving them at the same time.

  1. Christs with dumbbells. This exercise consists of performing christs holding two dumbbells and keeping our back straight and knees slightly bent. We bend the knees to avoid any injury from carrying weight. Remember to keep your abdomen tight whenever you perform weight-bearing exercises, this can decrease the impact that carrying weight can have on our abdomen, back or pelvic floor, which are often the three parts of the body most affected when we carry large amounts of weight. Do not forget to always cool down after performing your exercise routine.

Tips for the 7 Best Exercises

  • Also remember that you should only train your chest once a week for two reasons: on the one hand we must allow our muscle to regenerate and, since unlike what many believe, muscle is not generated when we are exercising, but when we are at rest. The other reason why we should not exaggerate with this exercise is because instead of growing the muscle we will end up making it “burn”, that is, our muscle will end up atrophying or losing volume.
  • Remember to use an amount of weight that is bearable for you, but also does not allow you to do more than the repetitions mentioned in the first step. Doing several repetitions with little weight will not tone your muscles, the only thing you will do is get tired.
  • It is a myth to think that using weights of 1/<> kilo or <> kilo, will serve you to train, because unless you are a child or an elderly, this is not enough weight to properly stimulate the muscle. Many women are afraid to use considerable weight because they believe they will develop male muscles. Actually, this is totally a myth, for a woman to develop half the volume of muscles of a man has to make at least three or four times more effort than a man when training, this is because the woman’s body is genetically prepared to produce less muscle and produce more fat. Therefore, using weights will only tire your arms and will not stimulate the generation of muscles.

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