Muscles don’t grow without effort and if you want to develop a particular part of your body, you will have to target those muscles with adequate exercises. It won’t be easy, but it’s not impossible either. Muscle mass gain involves a lot of effort and coming up with a proper workout routine, rather than just performing one or two exercises. So, if you want those pecs to get bigger, it’s time to get down to business.
Muscles need periodic workout sessions in order to grow well. This means that you’ll have to hit the gym or perform the workouts at home if you have the adequate equipment, three to four times a week. Rest periods are needed and important, so make sure to enjoy those as well. Going to the gym every day of the week won’t help you obtain the desired results faster.
Also, do your best to work out the rest of the body as well. For ideal results, developing your body in a balanced manner is a must. But because we are talking about pecs developing this time, here are 5 chest workouts that will help you hit your goal in no time.
1. Incline dumbbell press
For this exercise, you will have to use an incline bench. Select the dumbbells that are most comfortable for you. Don’t try to use heavy dumbbells right from the start before you won’t be able to perform the exercise for too long. Because you may lack sufficient muscle mass and physical resistance, you’ll get tired very soon if you begin with large dumbbells.
Not to mention the sore muscles you’ll get afterward. Be realistic about your present condition and work your way toward the goal in a gradual manner. As soon as you’ll get more physical resistance, you’ll be able to use heavier dumbbells.
Start the exercise with your arms bent and the dumbbells next to your shoulders. This position should be comfortable enough. Then push the arms forward, raising the dumbbells up, until your arms are fully straight. Keep in mind to maintain the arms in line with your shoulders. Lower the arms until they reach the initial position. Perform this exercise in sets of 4 and repeat them 8 times. Rest for 20 seconds in between reps as suggested by Fitnessator.
2. Incline dumbbell fly
This exercise will use an incline bench as well, and a set of dumbbells or weights. Again, choose the weights according to your current level of performance. Start by having your arms spread out to the sides. The arms should be straight and you should hold a dumbbell in each of your hands. Bring your arms forward until you’ll be able to see both dumbbells in front of your eyes.
Both arms should be moved at the same time and they must be straight throughout the entire exercise. Bring the arms together until they are in a parallel position to one another. Lower your arms slowly until they reach the initial position. Perform 4 sets for repetition and repeat the workout for 10 times. Rest for 20 seconds between the reps.
This type of machine can be found in most gyms and develops pecs with the help of weight training.
3. Bench press
You may know how everyone loves working out their chest and usually people form a line to workout on bench press machines. The bench press is among the most popular exercises when it comes to building bigger pecs. You can find benches and barbells in any gym, so it’s the kind of exercise that can be done with ease. However, you may need the help of a friend or gym instructor if you never did this kind of exercise. It may be a challenge to correctly lift the barbell or do this exercise safely.
This is why it is recommended to ask the help of someone with more experience in terms of executing a bench press. Also, start with smaller weights and see how it feels. If you feel like you can lift more, you can add bigger weights. If not, continue with lighter weights until you gain some resistance.
So, start by lying flat on the bench and hold onto a barbell. Your hands should be positioned slightly wider apart than the line of your shoulders. This will give you stability throughout the exercise. The exercise starts with the barbell up in the air, as it consists of lowering it toward your chest by bracing the core muscles. Then push the arms and barbell up, to repeat the exercise. Perform bench presses in sets of 5, repeating the entire exercise 5 times. Rest for 60 seconds between reps.
Press-ups are also popular exercises for chest development. They can be performed at the gym, at home, or anywhere you feel like it, as long as you are comfortable. However, don’t forget to rest and give your muscles a chance to repair themselves.
For this exercise, get the feet together and place your hands underneath your shoulders. From the heels and up to your head, the entire body should be in a straight position. Lower your chest toward the ground by bending your elbows. Then push in a powerful manner to get back up, in the initial position. Perform sets of 4, 12 times.
This particular workout will focus a lot on the muscles in your upper part of the body. But besides working out your pecs, it will also work out your arms and core muscles. To do it, you will have to grab onto a bar and pull your entire body up, by bracing your core muscles, until your chin is higher than the bar.
Lower the arms until they are back straight again and repeat. Sets of 5 in 8 reps will do for this exercise. It may be a though exercise for beginners, so don’t fret if you can’t get your chin above the bar. Exercise for as much as you can and you’ll see that you’ll evolve in time, by acquiring more physical power.