So If you’re looking to increase your chest muscles, but have no clue on where to start then this is for you.
I’m sharing the basic ones with you below, in hope this gets you confident and then you can add more, off the results you have had off these basic ones, and will want to do them often.
So let’s get it!
This is your foundation, a lot of you may already being doing this already, but you must go slow, and progress with our set’s and reps…
Then move up with other variations of it, whether that’s a elevating your feet on a bench and doing it, or off a wall, or something more flashy like a superman push up, where you literally leap and land on the ground lol.
I would advise you keep doing this until failure, many exp gym goers, use this as just a warm up, so in the long term, this is why I’m not really setting you with no sets or reps, but if you want to you can do 3 sets of 10’s and then increase the sets to 5 once you’ve got the 3 sets on lock.
Super easy, all you have to do is get yourself some dumbbells, lay on a flat surface, raise your arms with the weights up and down, go slow and squeeze your chest, it’s so easy and you will feel it right away.
You don’t have to have big weights, you can get big off lighter weights, but the ball is in your court with that one
Chest dips are a great way to build up your chest, your body is not supported by the bench, for example, if you were to do the bench press, this is good as it means that other muscles are getting worked, as you have to work that much harder to keep your body up right, as you are using your own bodyweight (Even though this can be done with a weighted vest or an added weight strapped around your waist) .
You’ll need parallel bars or two stools, that you can use for each hand to grip on.
Once you’ve gripped the bars, make sure you hands are flat, then hold your body weight and press and lift your knees up and tuck them in too, so you should be levitating off the ground.
Your arm’s should be at arm’s length and locked in, then slowly lower your body down, but not too low that your hurt your shoulder, it’s when you feel your chest on the way down, you go up, it should not be until your knees hit the floor lol, also focus on your breathing, exhaling helps contract your chest, it will help you do more of the dips too.
I would advise you to start off with 3 sets of 5, then increase that to 10 reps, after you’ve got the 5 reps on lock.
I Really Hope That Helps You Get Started, If You Want More Workouts For Your Chest Or Another Body Part, Please Have A Look At This (WORKOUTS)
Until We Meet Again, Ciao
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