Now it is obvious that the whole body look
is highly concerned with your chest and if someone is
having big arms or big thighs or big shoulders and he is
lacking the chest look or shape, then there is no attraction
he is going to get from the people or observers so you must
train your chest accordingly with all other body parts and
yes this is true that chest muscles take time but we must
not stop trying or lose hope.
Remember always focus on the necessary
exercise and try not to waste your time in unnecessary
workouts you see other people doing around you in gym.
Also as Arnold Schwarzenegger said that you
must not lose your concentration even if there is a bomb
exploding on your head....! So be focused and confident.
Following are some helpful exercises for chest:
1) BENCH PRESS:
It is performed on a complete horizontal
bench with a straight rod in position as illustrated in
below picture. This can be performed with wide grip
which will focus on the edges of your chest, also it
can be performed with normal grip which will focus
you mid chest slightly inward from the edge. If you
hold it slightly closer than normal grip it focuses your
inner mid chest. Perform 3 sets or 4 sets with 12 reps,
or with heavy weight reps may be 10, 8, 6.
2) INCLINE PRESS:
It is performed over an inclined bench
normally inclined at 45 degrees. It mainly focuses
your upper chest and as explained before you can also
adjust your grip according to your desired focusing
area like in bench press. 3 sets or 4 sets can be
performed each with 12 or 10 or 8 or 6 reps according
to your weight (heavy lift or light) lift. It can be performed
as illustrated below.
3) DUMBBELL FLAT BENCH PRESSES:
This exercise is performed in same manner
as the bench press but here dumbbells tends to work on your
mid chest individually and so its a more manual exercise and
a raw power making workout for your chest.
Set the bench as illustrated and lie down on the bench
and hold the two dumbbells as shown in the picture below.
start the exercise by lifting the dumbbells up high over your
chest as illustrated and then coming back to your initial
holding position.
4) DUMBBELL INCLINE BENCH PRESSES:
This exercise work on your upper chest
area and works same as the incline barbell presses but doing
it with dumbbells increase your chest size and also its a manual
and core strength building workout. (3 sets with 12 reps)
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