Itâs obvious that every manâs dream is to impress the ladies, Or take on that bully at the beach who kicks sand in your face? You may be able to do these things if you build a big chest. Whether you seek to become a professional bodybuilder or simply improve your physique, nothing is as impressive as a big, muscular chest. You can build a big chest by performing some proven exercises designed to add inches to your pectoral muscles.
How to build a big chest
Perform bench presses: The bench press is considered the single most effective exercise for those seeking to build a big chest. Heavy weights and low repetitions are considered best to build muscle. You can use a bench press machine, barbell or even dumbbells to perform this exercise.
Select a weight that you can lift at least 10 to 12 times.
Lie on a weight bench on your back. Grip the bar with hands slightly wider than shoulder-width apart.
Lower the bar slowly until it touches your chest. Then return to the starting position.
Repeat until you have completed this movement 10 to 12 times.
Perform 2 more sets of 10 to 12.
Add more weight after you can perform 12 repetitions easily.
Use dumbbells or a cable station to do flies: Lighter weights are recommended for this exercise, as heavier weights are harder to handle during this movement.
Lie on your back and grasp a dumbbell or cable handles in each hand.
Extend your arms straight up in front of you.
Keep your arms extended and slowly lower your hands to either side of your body.
Return to the starting position.
Repeat for a total of 3 sets of 10 to 12 repetitions.
Increase weight after you can perform 12 repetitions easily.
Superset 2 or more exercises: For instance, after doing 10 reps of the flat bench press, go immediately to dumbbell flies and perform as many reps as you can. Or, follow the bench press with as many push-ups as you can do. Supersets force your muscles to work harder and are very effective in building a big chest.
Try drop sets: Perform at least 10 reps of the bench press or flies. Immediately remove 10 pounds and perform the exercise to failure. Then, remove 10 pounds again and once more perform the exercise to failure.
How to Develop Muscles with Isometrics
Build a big chest by doing body-weight exercises. The following are effective isometric exercises that can develop your chest.
Push-ups: For maximum benefits, do a variety of push-ups. Space your hands farther than shoulder-width apart, shoulder-width apart or close together. Place your feet on a bench and do decline push-ups, or place feet on the floor and hands on a bench for incline push-ups.
Dips: These can be performed on a dip bar or even between two high-backed chairs. Hold yourself upright between the bars or chairs, then bend your elbows and lower your body until you feel a stretch in your chest. Return to the starting position and repeat. For added benefit, tie a weight plate around your waist or grasp a dumbbell between your ankles or knees while performing this exercise.
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