Men and women differentiate from each other by their physical appearances. Therefore, the workout program shouldn’t be the same for both men and women, as they need to work on different muscle groups.
When it comes to chest workout, some people are confused about whether they should start working on a particular exercise. Therefore, if you are in that position, try what is best for you. As we are different in our body shape, weight and height, consider consulting a professional on whether to use weights or not. So, if you are trying to make your chest stronger and bigger, we have the best exercises.
Follow the next 8 steps to form a chest you’ve always wished for, and make that positive change in your life.
Standing Chest Stretch
- Start by standing on your feet at a shoulder distance grab your hands behind your back tightly. If you find it hard to clasping your hands, use a rolled-up towel or a band.
- Keep your hands together and raise them slowly.
- Squeeze your shoulder blades and feel the chest muscles tensing up.
- Keep your knees on the floor with your hips stacked over the knees. If your knees are sensitive and you don’t feel additional pain, put a blanket on your mat or just fold your mat.
- Drag your hands on both sides of the body until your armpits reach your toes. As you start to open the chest forward, hold your thumbs.
- Maintain this position until you grasp your heels. If you need more height, tuck your toes under.
- Bring your hips as they need to be in the same line as your knees.
- Toss your head behind so your throat is open. If that doesn’t feel good, keep your head straight.
- Put your hands and knees on the floor.
- Position your knees so that they are directly below your hips. Your shoulders, elbows, and wrists need to be perpendicular to the floor.
- While exhaling, slowly arch your spine upwards, but keep your shoulders and knees in position.
- Bend your head toward the floor. If you can’t do it do not force your chin to your chest. Inhale and get back to the starting position.
- Lay down on a bench perpendicular to the floor, put your feet on the floor, and keep your knees at a 90-degree angle.
- Take a dumbbell in your hands and slightly bend your elbows.
- Make sure your hands are straight and bring the dumbbell to your chest.
- Then, lower the dumbbell behind your head (below the bench).
- Gently get back to the starting position.
- Your feet need to be on a bench
- The tips of your feet should be pointing toward the bench
- Put your hands on the ground shoulder-width apart and put your palms on the floor.
- Your arms need to make a 90-degrees angle.
- Push your torso slowly towards the floor
- Get back to the starting position by pulling up. Keep your hips in-line with the body.
Seated Dumbbell Fly
- Seat on a bench and hold a dumbbell in each hand. Rest the dumbbell on top of your thighs with palms facing each other.
- Lift one dumbbell at a time. Keep them in front of you, shoulder-width apart. Start by lifting the dumbbell as if you are pressing them. Then, stop and hold the dumbbell. You are now in the starting position.
- Slightly bend your elbows and lower your arms. Lower them until you feel your chest stretching and inhale.
- Bring your arms to the starting position.
- For a moment, hold your arms in the starting position and repeat this exercise as many times as you wish. But do not force yourself at the beginning.
- Get in a position for a push-up.
- Squeeze the gluteus and core to create a straight line from head to heal to form stability
- Keep your elbows close to your body as you move and do not let them spread apart.
- Do not raise your shoulders toward your ears as you go down
- Exhale as you go down and inhale as you go up
- Try going as low as you can
- Place your hands behind you on a horizontal bar (Smith machine, a bench, or a sturdy chair). Grasp the bar with a shoulder wide grip.
- Put the weight on your hands. Lift your hips off the floor.
- Lower yourself with whole weight on your hands until your upper arms are almost parallel to the floor.
- Exhale slowly and push up until your arms are back in the starting position. Repeat the move without taking a break as much as you can.