Chest muscles are undoubtedly the defining part of our strength anatomy. When you think of the upper body, these muscles highlight strength. Bodybuilders and others who are interested in aesthetic muscle building focus on developing chest muscles. We know that it takes time to build muscles, but building a solid chest doesn’t take much time. The only thing needed is you must know which exercises to prioritize.
This article explains the importance of chest muscles in our body and gives you seven workout ideas for developing chest muscles.
Chest Muscles and Their Importance
This muscle group comprises three muscles: pectoralis major, pectoralis minor, and serratus anterior. Apart from these primary muscles, this group has one accessory muscle named subclavius. It is involved in breathing (respiration). Each of these muscles performs a vital role in the functioning of our body.
Apart from the aesthetic point of view, chest muscles are essential due to their roles. These muscles are responsible for pushing the body away from the arms or vice-versa. Actions such as throwing a ball, grabbing something off a high shelf, or pulling yourself off the floor engage your chest muscles. Appropriately balanced chest muscles help maintain good posture since they support shoulder and spine function. Properly developed chest muscles enhance breathing as their strength increases lung function.
7 Chest Workouts
You can consider and include the following chest workouts in your routine to experience better results.
- Flat Bench Press
This exercise is the most common one that can be performed in the gym on a flat bench, with a barbell and weights. Try completing three sets of this exercise with 8–12 repetitions in each of them to get better results. Focus on your posture and breathing while having control of the weight.
- Incline Bench Press
This exercise is another version of the bench press that you can perform with an incline bench in the gym. The position of weight and bar are different in this exercise, along with a different angle of movement. Remember, you may need the help of a spotter for this exercise, so ensure that he’s there for you.
- Decline Bench Press
The list continues with another version of the bench press that helps you develop a muscular chest. You can perform this exercise in the gym on a declined bench with a barbell and weights. You must maintain your posture since this will be a different alignment of weight and bar.
- Standard Push-Ups
Traditional or standard push-ups are one of the best body-weight exercises focusing on chest muscles. You can perform this exercise at the gym, at home, or on any flat surface. You can complete two to three sets and even try modified push-ups for better results.
- Cable Chest Fly
This exercise can be performed in the gym with a cable machine in a standing position. While watching your form during this exercise, you must maintain your posture and breathing. You can alternate the position of your feet after each set and complete three sets of this exercise.
- Chest Dip
You can perform this exercise at the dip station in your gym with no moving weights involved primarily. You will be using your body weight for the resistance in this exercise. You can add weights for more resistance if needed. Try to complete three sets of this exercise with eight to twelve repetitions in each of them.
- Dumbbell Fly
This is an exceptional way to add mass to your chest muscles, so you should incorporate this exercise into your workout routine. You can perform this exercise in the gym on a bench with dumbbells. This exercise ensures good stretch and contraction of your chest muscles. Ask for the help of a spotter if needed since your form is crucial.
Even if you are not from a bodybuilding or fitness background, you must have understood the significance of chest muscles after going through the above article. You can include the above exercises in your workout routine to develop those chest muscles.
If this excites you and makes you feel like joining the fitness field, you can become a certified personal trainer with the help of American Sports & Fitness Association certifications.
