Chest exercises that will help you get your chest to puff up and take your t-shirt fabrics to the test. Simple exercises that will help you gain more growth to your chest muscles, give volume to your overall physique and the aesthetic figure people will envy. Time to puff out those chest muscles and polish up your aesthetics.
In This Article
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- Key Take Aways
- Why Give Your Chest Muscles Attention?
- How to Do a Wide Grip Push-Up | Chest Workout
- Push-Ups for Bigger Chest Muscles
- Pushups for bigger chest muscles
- Floorpress to hit chest muscles
- How to Increase Your Bench Press
Key Take Aways
- Focus on compound exercises: Compound exercises such as bench presses, push-ups, and dips engage multiple muscle groups, including the chest, shoulders, and triceps, allowing you to lift heavier weights and stimulate more muscle fibers.
- Progressive overload is essential: In order to build bigger chest muscles, you need to consistently challenge them with heavier weights, higher reps, or more sets over time. This principle of progressive overload is essential for building muscle mass and strength.
- Proper form is crucial: It’s important to maintain proper form during chest exercises to avoid injury and ensure that you’re targeting the intended muscle groups. This means keeping your shoulders back and down, maintaining a neutral spine, and engaging your core throughout the exercise.
Find half and hour a day besides your normal workout schedule and a few dumbbells, this little before bedtime routine will pump those chest beefs up.
Why Give Your Chest Muscles Attention?
A well-trained chest makes you look healthy, big and strong. For the same reason, bench press and other chest exercises are among the most popular in the gym. And it’s not just to look good in the gym, in your tracksuit or on the streets in your latest designer outfits, you should also strengthen your chest muscles, these are the muscles you use diligently every single day.
The primary task of the pectoral muscles is to relieve your shoulders and something as simple as bringing your arms in front of your body. A well trained chest makes your tracksuit look better.
Move Gradually Towards More Advanced Chest Exercises.
You can change the severity of all your chest exercises by changing sets, reps and rest period or even depletion under tension to ensure that the movement is performed at a slower speed. You can always change your training routine and work on meeting your aesthetics goals from home or mix home sprints with your normal gym routine.
You can still work towards your desired chest size with home exercises for your chest even if you can’s go to the gym no matter the reason for why you can’t go today. Depending on your level of experience and physique, gradually adapt your exercises to get the best impact on your muscles, push it up gradually so you fail to take all the planned reps.
Equipment for “Chest Aesthetics” Exercises
Two dumbbells with removable weight discs so you can gradually adjust the weight. Depending on your current physical, you will need approx. 40-60 kg weight discs in different sizes.
The Chest Aesthetics Exercise:
3-4 sets of each exercise with a 45-90 second break between sets. Make sure to increase the load continuously so that you get variety in the program and keep challenging the body. The break will typically need to be a little longer as the load is set up.
Chest Aesthetics Week 1-2:
12-15 repetitions per. set.
Chest Aesthetics Week 3-4:
9-12 repetitions per. set.
Chest Aesthetics Week 5:
6-9 repetitions per. set.
For exercises where you only use body weight, perform as many repetitions as you can. If time is short, or you want to put more pressure on fitness, you can execute the training program according to the circle principle.
Take 2 or 3 of the exercises in a row before taking a break. Once you have been through all the exercises, you start again. It probably feels way harder to perform several exercises in a row and you will be significantly more breathless and fatigued. Wait a bit to go all in with tough circles until you are completely confident in the exercise and are familiar with the technique.
Wide Grip Press-Ups / Wide Grip Push-Ups
First, there is no difference between Press-Ups or Push-Ups, other than what your local language has adapted or where you’re from, Press-Ups is most used in Britain, where Push-Ups primarily is used in North America.
So, wide press-ups are a simple yet effective way to build your upper body, core strength and target your shoulders a bit. If you have perfected the regular press-ups and want to target your muscles a little differently, these are for you.
Face your fingers forward, slowly bend your elbows out to the side while you lower your body down toward the floor. Pause for a few seconds when your chest is below your elbows. Then engage your core as you press your hands to lift your body back to the starting position again.
Placing your hands further apart is aimed at your chest and shoulder muscles.
When in the press position, tighten your core and ensure that the body is straight.
The arms are wider than the shoulders and the hands are facing out to maintain comfort. Release slowly and controlled against the floor before pushing back to the starting position.
Personal Trainer, Maximillan Tapper from Howcast show’s how to do your Wide Grip Push-Ups.
“I love push ups. Push ups are the type of things I do when I go on vacation, when I travel. A lot of times I like to switch between wide and close grip.”– Maximillan
Push-Ups for Bigger Chest Muscles
Push-ups work out your chest, arms and abdomen, here’s how you do it:
Lie on the floor, place your hands under your shoulders, and stretch your body so that you form a straight line from your feet and all the way up to your neck. Then Bend your elbows and lower your body to the floor.
Stretch your arms in a powerful motion. Then lower your body again, and come down to touch your chest completely before pushing yourself up in outstretched arms again. Pace pattern explosive up, controlled down.
Pro Athlete Trainer & Physical Therapist Jeff Cavaliere from Athlean-X gives you some great details about how to hit the chest muscles when doing Push-Ups.
“Simply counting reps when doing push ups is not what is important if you are trying to build muscle at home with this chest exercise. You want to focus on increasing the number of quality reps you perform.”– Jeff
Floorpress to hit chest muscles
Dumbbell Floor Bench press is perfect to do at home without the bench press bench you have at the gym, but also a good exercise to support your normal bench press when you’re at the gym.
Lie on the floor and hold the dumbbells in outstretched arms just above your shoulders. Slowly lower the dumbbells down to the floor until the elbows just touch the ground. Keep the position completely short without relaxing your arms, shoulders and chest. Then stretch your arms quickly and powerfully again. Pace: Slow down, explosive up.
Try these chest exercises along with the recommended sets and reps and you can kindly build a bigger chest. Good if you are limited in reaching down to the gym before they close, or as a spice to your evening routines. Enjoy your work out.
To achieve a well-trained chest, it’s important to incorporate exercises that challenge your muscles and gradually increase the weight and intensity. Wide grip push-ups are a simple yet effective way to build upper body and core strength while targeting your chest and shoulder muscles.
By gradually adapting your exercises and increasing the weight, you can work towards your desired chest size and aesthetics goals. Remember to take breaks and listen to your body, and if you’re short on time, consider using the circle principle to put more pressure on your fitness. With a little dedication and a few dumbbells, you can pump up your chest and achieve the aesthetic figure that people will envy.
Martín Lozano, the Founder of FitnessLife Kings Magazine, brings a wealth of experience in fitness journalism and a passion for promoting healthier lifestyles for men. With a commitment to providing objective and informative content, Lozano established FitnessLife Kings as a leading resource in the fitness industry. His dedication to empowering individuals on their wellness journey is evident in the magazine's focus on inspiring stories and expert insights. Lozano's vision for a supportive community resonates through FitnessLife Kings, shaping it into a go-to destination for men seeking a more active and balanced lifestyle.