Before moving into the various types of chest workouts which aid in developing the muscles of your chest, it is important to get the analogy of the human chest. The major pectoral muscle is located in the chest and connects your humerus bone to your sternum and collarbone. It is important to perform varieties of workout routines that aim at affecting these muscles to develop your chest muscles effectively. There are numerous types of workout routine which aids in properly developing the muscles of your chest. These exercises include:
Dumbbell Press
This is a superb workout routine that has been proven to effectively develop the muscles of your chest and even your pectoral muscles. This workout routine can be done on a parallel bench or even an incline bench to get better results. It aids in strengthening both your upper body and lower body, but most especially your chest region.
Instructions
Procedure: Begin by lying on the bench while grasping the dumbbell in your hands. Place your hands in such a way that they are facing the opposite direction from your body. Your forearms ought to be in a perpendicular position to the upper part of your arms. Gradually raise the dumbbells in the direction of the ceiling with the aid of your torso and continue this till your arms are completely straightened. Maintain this position for a little while before returning to your starting position. Repeat this process for the required number of sets to get superb results.
Decline Dumbbell Fly
This is another superb workout routine that aids in targeting your pectoral muscles which are situated in your chest. Asides from working on your chest, this exercise also aids in developing the muscles of your backside.
Instructions
Procedure: Begin by positioning your body on a bench while grasping a set of dumbbells in your hands. Put the dumbbells in front of your torso while you keep your hands completely stretched out. Gradually reduce the dumbbells until they are in a perpendicular position to your body. Ensure that your elbows are bent while you reduce the weight to prevent the sustenance of injuries on your bicep. Maintain this position for a little while before returning to your original position. Repeat this workout routine for as long as you can to ensure that you get superb results. Ensure that you do not make use of excess weight to ensure that you do not sustain an injury while working out.
Wide Grip Push-Up
This is another superb workout routine which aids in strengthening and developing the muscles of your chest or torso. This workout routine also targets your shoulders and arm.
Instructions
Procedure: Start by placing your body in a plank form while putting your hands wide apart from each other. Make sure that your hands are completely straightened and your torso is still. While maintaining a still chest, gradually reduce your body to the floor while keeping your elbows bent. Maintain this position for a while before returning to the initial position. Ensure that your core is tightened throughout this workout routine to ensure you get the best results.
Cable crossover
This is a superb isolation workout routine that has excess effects on your pectoral muscles.
Instructions
Procedure: Begin by standing in the middle of pulleys while you slightly bend your chest. Place resistance bands on the pulley while pulling it towards the direction of your chest. While you pull the bands, ensure that you pull it smoothly without any restriction. Maintain this position for a little while before returning to your original position.
Pec Deck Fly
The pectoral deck fly workout routine is a superb workout routine which has been used by numerous individuals over the years. It aids in strengthening and developing your muscles. Asides from strengthening your muscles, it also works on your torso, chest, backside, and even your arms. This workout routine is suitable for any individual both beginners and professionals.
Instructions
Procedure: Begin by sitting on the machine while maintaining a straightened backside. Pull your back inwards to the pad to ensure that you get the adequate support while you set the weight which is appropriate on the machine. Grasp the handles while your palms are in an outward direction. Make sure that your arms are in a parallel position to the ground while performing this workout routine. Pull the handles till they are in front of your torso. Ensure that your torso is tightened throughout this exercise. Maintain this position for a while before returning to your original position.
Conclusion
Most individuals wish to properly develop the inner part of their chest. However, most individuals do not achieve this because of the lack of the right exercises. Exercises which aid in properly building the muscles of your chest include wide grip push up and many more.
