If you want to build a good personality, you should have a round chest which enhances your look and gives you a good posture. Chest is a very important part of enhancing your personality. In this blog, we will discuss chest anatomy and some chest workout exercises which you can do at home or at the gym for developing a good and muscular chest for beginners. Beginners means those persons who are going to gym for 4 – 6 months.
Chest Anatomy –
Before dividing your chest routine, you should know the chest anatomy. Chest is a known major muscle as it contains two major parts: clavicular head (upper chest) and the sternal head (lower chest). If you target both parts of your muscle then you can achieve a good sculpted chest.
Upper Chest Exercise –
Upper chest workout consists of bench press, low to high cable chest fly, incline dumbbell press, incline bench press, push-ups.
1. Bench press –
Bench press is a very important and essential exercise for broadening up your chest. It targets the upper and middle parts of your chest.
Steps –
- Lie on the bench comfortably and your feet are to earth.
- Grip the barbell from slightly broad of your shoulders so you can push the barbell easily and target your chest.
- Lower the barbell slowly to your chest and make an angle of 45 degrees with your elbow.
- Push the barbell up with a full extension of your arm and make a starting position.
- Aim three sets with repetitions 8 to 12.
2. Incline bench press –
The second best exercise which targets your upper chest is the incline bench press. It helps in building your chest workout exercise. Upper chest takes more time to build so, for the upper chest you have to train more than your lower chest.
Steps –
- Set the bench between 30 to 45-degree. You can perform the exercise at 30 degrees or 45-degree.
- Lie on the bench and grip the barbell slightly broad to your shoulder.
- Lower the barbell to your chest until your elbow makes 90 degrees.
- Then push the barbell against your chest and focus on squeezing your chest muscle.
- Aim the three sets with 8-12 reps.
3. Decline Dumbbell press –
Decline Dumbbell press targets your lower chest. For the round and speculator shape of your chest, this exercise is very helpful. It gives a round shape to your chest.
Steps –
- Set the bench with a reflex of 30 degrees.
- Lie on the bench comfortably and set your legs.
- Grip the Dumbbell tightly apart with your arms fully extended.
- Lower the Dumbbell to your chest until your elbow makes 45 degrees.
- Push the Dumbbell against your chest and focus on squeezing your chest.
- Aim the 3 sets of 8-12 rep.
4. Dumbbell-fly –
Dumbbell fly targets the mid-chest. This exercise helps in the broad chest and center of your chest. It also targets the upper and lower chest.
Steps –
- Pick the dumbbell comparatively lower and lie on the bench.
- Stretch your full arms with a dumbbell and squeeze your chest.
- Slowly lower your arms to your sides.
- Aim 3 sets of 8-12 rep.
5. Push-ups –
Push-ups are the best way to build muscles. It targets the three heads of your chest: upper chest, mid chest, and lower chest. You can do Push-ups before or after a workout. Those persons who can’t go to the gym can train their chest at home with variations of push-ups like incline push-ups, decline push-ups, or archer push-ups.
Steps –
- Assume a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
- Lower your body until your chest nearly touches the ground and your hands make 90 degrees.
- Aim the three sets until failure.
Conclusion –
Workouts are very important for overall health. In this blog, we discuss some exercises which develop the round and sculpted chest but it is 30% to develop the chest rest 70% depends on your diet. You must fulfill the daily requirement of protein to build a good chest. Now go ahead and give your chest the attention it deserves and chase your desired result.
