Chest muscle workouts are some of the safest to do because many of them begin with you lying on your back with your body supported by a stable bench. Make no mistake though, these exercises won’t be easy on your body – even though they’re basically easy to do.
These exercises generally involve more weight than other exercises, except for ones that involve the legs (bigger muscles = heavier weights). Many chest exercises involve barbells, though some that target outer chest muscles are usually free weight dumbbells.
Basics are Best
Push-ups are the simplest exercises to do and require nothing more than a floor to push up against. Some people add resistance to their push-up workout by having a spotter carefully place a weight upon their shoulders while performing their workout. The bench press is still one of the best exercises for developing a strong chest. By slowly adding weight to the barbell over a period of a few months, you’ll start to notice a big change in the tone and definition of your chest muscles.
It’s important that you not rush things and try to lift more weight than you should be. This is a sure way to injure your body – and your pride. To target the upper chest muscles, do this bench press exercise on an inclined bench. The difference in lifting angle will help to put force on the upper regions of the chest muscles.
Using dumbbells while lying on the bench press can be very beneficial to anyone looking to target the outer edges of their chest muscle group. Fly lifting of the dumbbells is one surefire way to build up and tone the outer regions of the chest muscles. Contraction of the muscles being worked on is a great way to ensure that they’re being worked and properly targeted. At the start and end of the exercise movement this contracting of the muscle is what helps to define its ultimate shape and mass.
Here’s one that will really help you shape the definition of your chest muscles:
Straight Arm Dumbbell Pullovers
Very similar to bent arm dumbbell pullovers, this exercise requires that you keep your elbows as straight as possible through the entire range of the movement. Start by lying flat on a bench with the dumbbells above your chest and your elbows as straight as you can. Don’t tense so hard that your elbows lock or crack though. The main thing is to keep your elbows straight and not bent at all.
Now, slowly lower the dumbbell back over your head, stretching your arms back as you go. It’s all right if the dumbbell goes down below your head at the end of the movement. This gives your chest and arms a good stretch and builds strength in your upper chest. Slowly return the dumbbell to the starting position, keeping your elbows as straight as you can. Repeat as many times as you can before your arms start to turn to rubber.
Working the chest also secondarily works the triceps. End your chest workout with some of these killer
tricep exercises.
