Do you want to get the best chest muscles in no time? If yes, then you’ve come to the most appropriate place as this article will guide you on how to build perfect chest muscles in a very short period of time. Here are the top 5 chest exercises which you need to perform if you want to get strong and tough chest muscles. First you need to know how to perform the workouts and then you need to perform them regularly because regularity is the key to perfection.
Seated Machine Chest Press
Sit on the seat of the machine and press your back firmly against it. Now strongly grip the handles of the machine with bent elbows such that your forearms become almost parallel to the ground. Now inhale deeply and then extend your elbows forward. Exhale during the extending process. When you extend the elbows fully, take a minimal pause and then bring back your elbows to the previous position slowly. This is one repetition.
Pec- Deck Machine
Sit on the seat of the machine in a suitable way and then hold the handles of the machine firmly. Make sure that your forearms are aligned with the arm pads and your elbows are almost at the height of your shoulders. Now move the handles forward such that they almost touch each other. Now bring your arms back to the previous position slowly and steadily after a slight pause. One repetition has been completed.
Stand between the two cables attached to the weight and hold the handles strongly with stretched arms. Now lean a bit forward without moving your feet forward such that your torso and head is in front and your lower body is behind you. Bend your elbows and bring them slightly behind your body. Now move your shoulders towards your chest and bring the handles of the cables in front of your chest with force. Now slowly move your arms back to the previous position. This is one repetition.
Inclined Dumbbell Bench Press
Lie back straight on an inclined bench and hold one dumbbell each in both your hands. Bring the dumbbells right above your shoulders with stretched arms. Inhale deeply and bring your arms down slowly to the sides of your chest (exhale while bringing your arms down) such that your elbows are bent and your forearms are at right angles to the ground. Now bring your arms back to the initial position. This is one repetition.
Barbell Bench Press
Lie back straight on a bench and hold firmly, a weighted bar. Grip the bar such that when you stretch your arms and move them upwards, they make right angle with the ground and you can easily move your arms upwards and downwards. Start with stretched arms and inhale deeply. Now slowly and steadily bring the bar straight down. Take a slight break and then move your arms back to the starting position. This is one repetition.
Make sure that both your arms work equally while performing all the above mentioned exercises. For weight selection and fixing the number of repetitions, either visit a gym expert or search the internet. Visiting an expert or a professional is preferable though. Try to perform all the above mentioned exercise regularly to get the best results in no time.