Building a Bigger Chest - All the Essential Moves

Intro

Got chest day on your brain? You've come to the right place. Building a bigger chest is all about proper form, dedication and the right exercises. If you're ready to take your chest training to the next level, then this article is for you.Relted Beginner's Guide: A blog around beginners aerobic exercise.

In this guide, I'll walk you through all of the essential moves for building that impressive chest. Whether you're just starting out or you need some fresh moves to mix up your existing routine, I've got you covered.   Get $500 click here              You'll learn all about proper form, which exercises target which muscles and how to stay safe while getting massive results. Ready? Let's get started!

Pre-Workout Warm-Up

Before you get into any of your chest exercises, you should begin with some pre-workout warm-up exercises. This will help activate your chest muscles, promote blood flow, and help prevent against injury.

A few exercises to include in your pre-workout warm-up are arm circles, shoulder rolls, bird dogs and side planks. Arm circles focuses on the rotator cuff muscles while shoulder rolls will loosen up the shoulder joint. Bird dogs helps stretch the chest muscles while side planks engages the core to help stabilize your body while performing the chest exercises. These exercises should be done for 10-15 reps each and should take no more than 5 minutes to complete.

Warming up prior to starting any chest exercise is important as it will help ensure you get the most out of your workout, providing factors key for increased strength gains and muscle building all while helping reduce fatigue and soreness in between sets. Chest Exercise Basics

To effectively target the chest muscles, you want to select a few of the following exercises: flyes, presses and dips. Flyes: Flyes are a great starting point when building your chest. This exercise is done with weights and works to lift your chest muscles in the same way you would if you were spreading your wings like a bird. Doing flyes with both dumbbells and barbells will give your chest an even workout.

Presses: Presses can be done in various ways, such as with dumbbells, barbells or machines. The main idea is that you'll press the weight away from your body while also working against gravity. The extra resistance will help increase your strength and size over time! Dips: To do dips, you can use a dip station or two chairs placed side by side. Put your arms behind you and lower yourself until your elbows are bent at ninety degrees before pushing back up again. Dips work multiple muscle groups, including the muscles in your chest, triceps and shoulders as well as core muscles for stability and balance.

Barbell Bench Press

If you want to add a serious amount of size to your chest, the barbell bench press has to be in your workout plan. This trusty classic, which has been around in some form or another since the days of old school bodybuilding gyms, works all your chest muscles like nothing else can. Even Muscle Distribution The barbell bench press is great for evenly developing both sides of the chest, so they end up looking symmetrical. One side won't end up being bigger than the other side with this exercise—you'll get lean and balanced muscle gains!

AllEncompassing Upper Body Workout That's not all: the barbell bench press also works your triceps and shoulders, so you end up getting an amazing upper body workout from one exercise. You'll see strength gains in no time! So how do you execute this classic move? Start by grabbing a barbell that has the right weight for you. Lie on a flat bench with your feet firmly on the floor, and grip the barbell with palms facing outward. Lower it towards your chest and then push it back up towards the ceiling—keep control of both directions for maximum benefit! Dumbbell Bench Presses Dumbbell bench presses are fantastic for helping you build bigger chest muscles. They're a great way to focus on one side of your body at a time, as well as allowing you to use greater range of motion and natural movement patterns than you would with a barbell.

Safe and effective With dumbbells, the goal is to maintain proper form while pumping out enough reps to get an effective workout. That's why it's important to use the right amount of weight. If you’re lifting too much weight, you won’t be able to keep your form in check and could end up with an injury. So start light and add more weight once you have the form down pat. Strength benefits

One great benefit of dumbbell bench presses is that they can help increase your upper-body strength and power—especially in movements that involve pushing like push-ups, pull-ups, or dips. That's because this exercise targets the chest muscles like no other exercise does! Variations and progressions One neat thing about dumbbells is that there are tons of variations on the basic bench press—from incline press (targeting the upper chest) to decline press (working the lower chest). You can also vary your grip width or use different types of hand grips like hammer grip (tightly gripping the inner part of each handle). There are also ways to make this exercise harder, like adding a pause at the bottom of each rep or slowing down your tempo at each interval.

Push-Ups & Plank Variations Ok, let's talk about push-ups and plank variations. If you want to get a bigger chest, these moves are essential. Not only do push-ups help you increase your chest size, but they also help you to strengthen your shoulders, arms and core at the same time. Basic Push-Ups The classic push-up is easy to do and is a great way to get started on chest exercises. Remember, form is key—do them with proper form and placement of your hands (just outside of shoulder width), keep your back straight, and lower yourself until your chest nearly touches the floor – really feeling the tension in your chest muscles.

Plyometric Push-Ups Ready for an extra challenge? Take it up a notch with plyometric push-ups! This variation adds more power to muscle contractions while still working the same muscles as regular push-ups—your triceps, deltoids and upper pectorals are all getting some serious love here.

Plank Variations Planks are good for more than just working the core—they can be great for building a bigger chest too! Try different styles of planks like side planks and mountain climbers to add in some dynamic motion to engage those pectoral muscles even further. Don't forget that form is key here too—keep your body straight from head to toe for best results. Finishing Movement Finale Once your foundation has been set with the basic exercises, it's time to start focusing on the finishing moves. In order to achieve that larger chest, the finale exercises are going to really take it up a notch and give you that esthetic look you're after. Cable Crossovers Cable crossovers are great for hitting both the outer and inner chest in order to have a balanced look overall — plus they're easy enough for even newer lifters to do. There are several ways you can modify this exercise such as changing up the grip or angle of the cable. Mixing it up like this will stimulate different parts of your chest so that each muscle group is being hit effectively. Push-Ups When you think of building a bigger chest, push-ups tend to come to mind as an essential move—and for good reason. Push-ups offer an effective way of stimulating both the upper and lower body, helping you build strength and increase muscle size — key components of building a bigger chest. You can also change up your push-up routine with variations like decline or incline pushups in order to target specific areas of your chest muscles.

At the end of your routine you'll definitely want to add a few sets of flys and cable crossovers as part of your finishing movement finale for that larger, more powerful looking ches