Steps on How to Start Building a Better Chest Muscle

By: Jesse Miller

If you want to boost the wideness and the shape of your muscles on the chest, here are some of the proved and tested effective exercises on how to increase the size of your chest and how to start building a better chest muscle.

1. The Pushup - The pushup is indeed one of the most common routines and yet it is still one of the excellent ways for you to perform chest workout without the need of any equipment. This is true because the chest muscle actually involve a number of muscles and joints such that you would not be just working on your chest but on many other parts of your body as well. To perform the routine, you need to start with your hands positioned shoulder width apart and then you need to position your knees a bit on the back in order to put the weight on the hands and to flatten your back. Keep your abs inside and your back straight enough and then start to bend the elbows and your lower body facing the floor until your elbows are positioned at a 90-degree angle. Then push back and make at least three sets of ten to sixteen repetitions per set.

2. The pushup with medicine ball - As mentioned, the pushup is very common and the good thing though is that there are so many variations of the pushup and one of those is the one with the use of a medicine ball. This particular routine elevates one hand on the ball and therefore adds a degree of difficulty on the routine. Likewise, the rolling of the ball from one hand to the other engages the abs as well as adds a dynamic element on the routine. To start with, get into the pushup position either on the knees or on the toes but make sure that the body is aligned and in straight position. Then place one of your hands on the medicine ball while keeping the other on the floor. Try to get your balance first and then start to lower into a pushup position. The push back up and then roll the ball on the floor to your other hand and then lower into pushup. Perform the routine for at least three sets of at least ten to sixteen repetitions per set.

3. The dumbbell chest press - The use of the dumbbell for a chest press instead of the barbell is also one way in order to change the degree of the difficulty of the exercise. This is because both your arms now will have to work independent of the other. This will particularly work on the sides of your body and this particular exercise is a nice complement to the barbell exercise. To perform the exercise, you need to lie down on the bench or on a step and then begin with the weights on each side of the hand straight up over your chest with your palms facing out. Then you start to bend your elbows and then lower the arms until your reach the position where your elbows are just below your chest. Then start to press on the weights upwards again without having to lock your elbows and bring them close. Perform the routine for at least three sets of eight to sixteen repetitions per set.

4. The chest press with dumbbells in alternate - This is another interesting routine since it is a variation of the ordinary dumbbell chest press. To perform the routine, position yourself on a lie down position on the bench, a step, a ball or just the floor. Then start with the weights on the side of your hands up over your chest and the palms should face out. Then keep your left arm in its place while you bend the right elbow and lower the arm until it is just below the chest. Then press the arm back without locking the elbow and then repeat the routine on the other side of the arm and then alternately. Do the routine for at least three sets of at last eight to sixteen repetitions per set.

In all these routines, make sure that you keep your abs contracted in order to protect your back.

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