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1. Lean push ups
Equipment required: None
This is a good warm-up and preparation for chest work. Studies have shown that dynamic warming up before training can help prevent injury. Low resistance exercises are related to the muscle work you want to prepare for.
- Start by placing your hand on a wall or surface at countertop height. Walk with your feet behind you so that your body is at a 45 degree Angle to the floor.
- Keep your body straight, your spine neutral, and lower your chest to the surface you're leaning on.
- Pause for a moment, then return to the starting position.
- Make sure the resistance is light enough to repeat 20 times. If you want to make it easier, get close to your hand; To make it harder, go further.
2. Flat horizontal press
Equipment required: barbell or dumbbell, platform
- Lie on your back on a bench with your knees bent and your feet flat on the floor. Hold the bar with your thumbs around it and your palms facing your feet. Extend your arms straight toward the ceiling and lift the weight off the shelf.
- Move the weight to chest level.
- Bend your elbows at a 45 degree Angle and slowly lower your weight to your chest. Keep the stick roughly in line with your nipple.
- Pause for a moment, then press the weight back to the starting position.
- Complete 3 sets of 8-12 repetitions.
Remember to keep your back flat and maintain good weight control. Keep your neck neutral to avoid overexertion. In this exercise, it is recommended to do it with the help of a spotter to ensure safety.
3. Inclined bench press
Equipment required: barbell or dumbbell, tilt table
- Lie on your back on a sloping bench with your knees bent and your feet flat on the floor. Hold the bar with your thumbs around it and your palms facing your feet. Extend your arms straight toward the ceiling and lift the weight off the shelf.
- Place the weight above the collarbone.
- Slowly lower the weight down to the chest, approximately aligned with the middle of the chest, until just above the nipple.
- Pause, then press the weight back to the starting position.
- Complete 3 sets of 8-12 repetitions.
Just like on a flat bench, remember to keep your back flat and your feet flat throughout the exercise. Again, it is highly recommended that you do this exercise with someone spotting you.
4. Bench press
Equipment required: barbells or dumbbells, no bench
- Lie on your back in a recliner with your knees bent and your ankles secured behind the ankle brace. Hold the bar with your thumbs around it and your palms facing your feet. Extend your arms straight and lift the weight off the shelf.
- Place your weight between your lower chest and your upper abdomen.
- Slowly bend your elbows and lower the weight down to your chest, about in line with your nipples.
- Pause, then press the weight back to the starting position.
- Complete 3 sets of 8-12 repetitions.
5. Push ups
Required equipmend: None
- Start with your hands and knees, then return to a high plank position. Your hands should be wider than your shoulders and your legs should be straight with your quads. Your hamstrings should be active and your spine neutral.
- Keeping your core tight, bend your elbows at a 45-degree Angle and lower your chest to the floor, keeping it in a straight line from head to toe.
- Lower your posture as much as possible without losing core support or alignment of your spine and pelvis.
- Lift your chest off the floor and keep your elbows straight.
- Repeat 8-12 times. Do 3 sets.
Remember to keep your hips in line with your shoulders and ankles. If this is too challenging for your feet, you can do it on your knees.
If you want to make it harder, you can place your toes on a higher surface, such as a bench or table, and do push-ups.
6. Cables are crossed
Equipment required: cable machine or resistance tap
- First stand away from a set of high pulley cable machines or a resistance band fixed overhead. Choose light to moderate weights to add to the challenge but will bring you success.Grab the hand (or both ends of the strap) as you step forward with one foot. Keep
- enough tension and control on the handles so that they stay in front of your chest.
- Contracting your chest muscles will move the handle down and forward, about belly button level. Cross your hands to strengthen the serratus anterior.
- Hold for a moment, then slowly return to the starting position. And repeat.
- Do 3 sets of 8-12 repetitions.
7. Bottom of chest
Equipment required: dipping station
- Stand facing the parallel bars and grasp the parallel bars with your palms facing inward.
- Straighten your elbows, press into your hands, and lift your body so that it is in line with your hands.
- Then, bend your elbows and lower your chest toward your hands.
- Pause, then press back to start. Repeat.
- Do 3 sets of 8-12 repetitions.
8. Resistance band pullover
Equipment required: resistance tape
- Attach the strap to something strong. Then lie on your back with your head toward the anchor point. The strap should be 1-2 feet higher than your head.
- Grab the straps above your head so there is a slight tension on the straps. Point your thumb toward the sky and your palms away from each other.
- Keeping your core tight and your elbows straight, pull the rubber band toward your hips. Slowly return to the starting position control.
- Do 3 sets of 8-12 repetitions.
Bottom line
Whether your goal is to sculpt your chest or tone your upper body to help you lift your baby, building your chest muscles will only improve your quality of life. The above exercises, along with a high-protein diet, may help increase the size and strength of these muscles.
A good warm-up using less stressful exercises, such as incline pushes, prepares your body for a heavier load and reduces the risk of injury. Be consistent and adjust your workload according to how you feel. Soon, your plank will be longer and you'll be more stressed -- enjoy the ride.
While walking,pay attention to your health is important.For monitoring you health,wearing a BP smart watch is a good choice.You can use it to monitor your BP,HR,temperature,SpO2,and others.