Chest exercises are as important as any other type of exercise. If you really want to have a dominating physique that says “don’t mess with me”, having a sculpted chest will certainly get the message across.Your clothes will look more appealing when you have a proportionately big chest, even if you are a male. Point being: Look better with clothes on and look better naked. In addition, the “don’t mess with me” factor is a pretty nice bonus.
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Exercises for the Chest
There are a lot of exercises that you can do for your chest. When it all comes down to it, there are basically three types of chest exercises that you should perform on a regular basis to improve your chest’s shape. These three exercises target specific areas of the chest. If you’re goal is to have a very proportionate chest, then working the fibers in the upper, middle and lower pecs are critical. While some may consider that knowledge relatively basic, it’s also worth noting that your chest muscle fibers are connected to a single tendon that aligns with your arms, thus, you using your arms to put tension on your chest muscles will get you better results.
Upper Chest Fiber Exercise
It’s all about the incline, baby. In my humble opinion, along with that of many other experts, dumbbell presses are one of the most effective chest exercises. Why? They make cheating almost impossible by forcing you to be equally strong with both the left and right parts of your body. In addition, if you’re trying to train without a spotter and feel yourself struggling, you can always drop the dumbbells once they aren’t hanging over your chest or face – something that isn’t so easy with a barbell bench press. In most cases, 3-4 sets of 6-8 reps is optimal for hypertrophy. When selecting how much weight you should be lifting, you should feel spent by your final rep.
Middle Chest Fiber Exercise
Flat exercises, such as using a flat bench or even the dumbbell fly, are great for the middle part of the chest. The tension that was put on your arms is transported to your middle chest muscle fibers, driving incremental muscle damage which is critical for growth. We know the word damage sounds scary, but that is what happens when you work your muscles and the process of recovery is what helps you get bigger.
Lower Chest Fiber Exercise
The opposite of the upper chest essentially demands the opposite approach. It’s all about the decline. Whether using a decline bench or doing push ups with your hands on an elevated surface, the lower chest is one of the most defined facets of a physique when it comes to a guy fitting his shirt. What I mean by this is if you’ve ever seen a guy who looks sharp in a fitted shirt, it’s his lower pectoralis muscle that make his chest really “pop.”
We highly recommend working all parts of your chest and encourage you to have a proportionate physique. If your body isn’t proportionate, you won’t only look a little ridiculous, but you’ll also be more susceptible to injury. That’s it! We’re keeping it super short and sweet. Consider this a very basic lesson and a reminder to train your chest equally and proportionately.
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