The chest is one of the biggest muscle/muscle groups on the human body, and is one of the favorite muscle groups to work by any bodybuilder, or anyone who works out. A well-developed chest is one of the most important aspects of any physique, and requires more volume, and more stress to grow that muscle. T
he chest is one of the hardest muscles to grow, and is usually the most dominant lagging muscle for people who lift weights. I will explain a few different compound chest exercises that will help you in finding a way to make your chest grow, and become more fully developed for your physique.
The bench press is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles like the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.
A barbell is generally used to hold the weight, but a pair of dumbbells can also be used. The person performing the exercise lies on their back with a weight grasped in both hands. They push the weight upwards until their arms are extended, not allowing the elbows to lock. They then lower the weight to chest level.
Close-Grip Bench Press
Lie back on a flat bench. Using a close grip, lift the bar from the rack and hold it straight over you with your arms locked. As you breathe in, come down slowly until you feel the bar on your middle chest. Make sure that you keep the elbows close to the torso at all times in order to maximize triceps activation.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up. Repeat the movement for the prescribed amount of repetitions.
Stability or medicine ball push-ups utilize the pectoral muscles, but since the ball is unstable, your triceps and shoulders act as secondary stabilizers. Lay with your chest on the stability ball and place your hands at the sides of your chest, or place hands on a medicine ball. Keep your toes on the floor and your legs straight while you push your body up until your arms are extended without locking your elbows. Hold and balance for one second. Return to the starting position and repeat.
Dips are a compound body-weight exercise. You do dips by first raising yourself on two dip bars with straight arms. Lower your body until your shoulders are below your elbows. Push yourself up until your arms are straight again. Dips work your chest, shoulders, back and arm muscles. Proper dip form is key to avoid shoulder and chest pain. Don’t let your shoulders roll forward.
Don’t shrug them either. Keep your shoulders back and down. Lower yourself until your shoulders are below your elbows, but don’t go lower. As a beginner, do dips on fixed parallel bars and avoid ring dips.
Place dumbbells or kettlebells of any weight on the floor parallel to each other. Get into push-up position and hold onto the bells. Do push-ups, keeping your elbows close to your sides. Executing push-ups on dumbbells allows you to lower your body deeper than floor push-ups, really targeting the chest and triceps. If you are a beginner, try these on your knees first, and then progress to your feet.