To gain a muscular chest, here are a few exercises that are great to perform at the gym about once or twice a week. As with all muscle groups, it’s more beneficial to work them hard while you’re at it, and to then let them rest well in between. This enhances the muscles to grow the most.
The first exercise that’s great to do is the bench press. It’s well known and popular and if you’re using it in a proper way it can make your chest muscles grow fast. Lie on the bench and hold either a barbell or two dumbbells with your hand, resting at your chest. Then lift the dumbbells or the barbell until your arms are extended, pause for a moment before slowly lowering them down.
The advantage of using two barbells instead of one dumbbell is that you can change the angle and in this way train different parts of the chest muscles. Alternate from time to time to get the most out of this exercise. Do 8-10 reps with heavy weights in three sets for best results.
Incline dumbbell flies is another great exercise for training your chest muscles and is focusing mainly on the inner part of the chest. Here you lie on an incline bench, preferably set to about 30 degrees. Hold one dumbbell in each hand with your palms facing towards each other, held just over your abdomen. While raising the arms up towards your shoulders, arch you elbows out, away from the body. While at the shoulders, pause for a moment before slowly moving your hands back to the starting position. This exercise should be done in a slow and controlled motion. Do two sets with 8-10 reps.
The third exercise that’s great for gaining chest muscles is the pushup. It’s so simple yet highly efficient, and works so many parts of your body. Make it a routine to do pushups at least two days a week. You can start off by doing 3 sets with 10 reps in each and just with your body weight.
When your muscles grow and you become stronger you can increase the weight by putting weights around your waist or on your back. The pushup is also great since you can do it with your arms wide apart or together and in this way work on different parts of the chest.
So by doing these three killer exercises on a regular basis you’ll be able to get you chest muscles toned and shaped in the way you want them to be.