Muscular Chest : 5 best exercise for Big and Shredded Chest

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In this article we will talk about "5 best exercise for Big and Shredded Chest". 

For getting a big and muscular chest you have to hit pectoral muscles, which connect the front of human chest with the bones of the shoulder and upper arms.

Chest muscles also referred as 'Pecs'.

The bulk of the chest muscle is make by pectoralis major, it is a thick, triangular muscles.

Pectoralis minor is a thin muscles which is located under the pectoralis major. 

So, it is important to do warm up and stretching before intense exercise, warm up may prevent you form injury.

 Also read Shredded Back : 5 best exercise for Strong and shredded back

 

Here are 5 best chest exercise

 

1. Bench press

One of the most popular and effective exercise for chest. it targets the chest, shoulder and triceps. 

How to do

Lie down on your back on the flat bench and grab the bar wider than your shoulder width. now bring the bar down toward the chest as your breath in, pause here for a couple of secs and push the bar toward the ceiling slowly as you breath out.

Set - 4

Rep- 10-12

Rest- 60 secs

 

2. Seated Pec deck 

Best exercise for chest, add serious amount of strength and mass. 

How to do

Set the weight according to your capacity, don't do ego lifting. sit on the platform with your feet on the floor.

Now grab the handle of the machine by each hand and keep your chest up, now pull the your arm toward the body while contracting the pecs muscles.

Bring the handle in front at your chest and pause here for a secs and then return to the starting position.

Set- 4 

Rep- 10-15

Rest- 60secs.

 

 

3.  Cable crossover

Cable cross-over is a isolation move that targets the chest muscles. it gives the definition of your chest muscles.

How to do 

First of all set the handles of the pulley at the highest level now stand in the center of the machine. keep your back straight, spine neutral and bend your torso slightly forward. Now pull both the handles down with bend elbow, squeeze your chest and hold for a sec and return to the starting position.

Set- 4 

Rep- 10-12

Rest- 60secs. 

 

 

4. Dips

This exercise doesn't need any equipment to do body-weight enough for this exercise.

How to do

Hold the bar and keep your arms and elbow straight and locked. keep your head in line with your trunk.

Inhale when you slowly go down, let your torso move slightly froward and elbows to flare out the side. 

When you start feeling stretch in your chest, exhale and start push your body slowly back to the starting position.

Set- 3

Rep-8-10

Rest- 60secs.

 

 

5. Dumbbell chest fly

It is an important chest exercise which target the chest and shoulder muscles. 

How to do

Lie down on your back on a flat bench put your feet on the floor.

Hold the dumbbell in both of your hands, now straight up above your arms but not locked. 

Breath in and let your arm slowed down in an arc motion until they are in line with chest. breath out and press the dumbbell up in same slowly motion.

Set- 4 

Rep- 10-12

Rest- 60secs.

 

Also read Bigger Biceps : 5 best exercise for big biceps

Also read Get Bigger Traps : 5 best exercise for big traps

Also read- Top 5 home workout for Shoulder without any Equipment

Also read Want Bigger Triceps : 5 best exercise for triceps 

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