Men and women can be distinguished by their physical appearances. As a result, the workout program should be different for men and women because they need to work on different muscle groups.
When it comes to chest workouts, some people are unsure whether they should begin with a specific exercise. If you find yourself in this situation, do what is best for you. Because we all have different body shapes, weights, and heights, consider consulting a professional before using weights.
That being said, if you want a bigger and stronger chest, we have the best exercises to help you achieve your goals. Follow the next 8 exercises to create the chest you’ve always desired and make that positive change in your life.
1. Standing Chest Stretch
Begin by standing shoulder-distance apart and tightly clasping your hands behind your back. If clasping your hands is difficult, use a rolled-up towel or a band.
Keep your hands together and slowly raise them.
Squeeze your shoulder blades and notice your chest muscles tense.
2. Camel Pose
Maintain a stacked hip position with your knees on the floor. Put a blanket on your mat or fold it if your knees are sensitive and you don’t feel any additional pain.
Drag your hands across your body until your armpits reach your toes. Hold your thumbs as you begin to open your chest forward.
Maintain this position until your heels are grasped. Tuck your toes under if you need more height.
Bring your hips up so that they are in line with your knees.
Toss your head back and open your throat. Keep your head straight if that doesn’t feel right.
3. Cat Pose
Get down on your hands and knees on the floor.
Knees should be level with or slightly below hips. Your shoulders, elbows, and wrists should be parallel to the floor.
Exhale slowly, arching your spine upwards while keeping your shoulders and knees in place.
Turn your head toward the ground. If you are unable to do so, do not force your chin to your chest. Inhale and return to your starting position.
4. Pullover
Place your feet on the floor and your knees at a 90-degree angle on a bench perpendicular to the floor.
Bend your elbows slightly as you hold a dumbbell in your hands.
Bring the dumbbell to your chest, keeping your hands straight.
The dumbbell should then be lowered behind your head (below the bench).
Return to the starting position slowly.
5. Incline Push-ups
Your feet must be on a bench.
Your toes should be pointing toward the bench.
Place your hands shoulder-width apart on the ground, palms facing down.
Your arms must form a 90-degree angle.
Slowly lower your torso to the floor.
Pull up to return to the starting position. Maintain hip alignment with your body.
6. Wide Push-Ups
Get into a push-up position.
To form stability, squeeze the gluteus and core to form a straight line from head to heal.
As you move, keep your elbows close to your body and do not let them spread apart.
As you descend, do not raise your shoulders toward your ears.
Remember to breathe out as you go down and in as you go up.
Try to go as low as possible.
7. Reverse Push-Ups
Place your hands on a horizontal bar behind you (Smith machine, a bench, or a sturdy chair). Take a hold of the bar with your hands shoulder-width apart.
Place your weight on your hands. Raise your hips off the ground.
Lower your body weight to your hands until your upper arms are nearly parallel to the floor.
Exhale slowly and raise your arms back to the starting position. Repeat the move as many times as you can without stopping.
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8. Seated Dumbbell Fly
Place yourself on a bench and hold a dumbbell in each hand. With your palms facing each other, place the dumbbell on top of your thighs.
One dumbbell at a time should be lifted. Keep them shoulder-width apart in front of you.
Begin by lifting the dumbbells as if pressing them. Then, come to a halt and hold the dumbbell.
Next, bend your elbows slightly and lower your arms. Inhale as you lower them until you feel your chest stretching.
With your arms, come back to the initial position.
Hold your arms in the starting position for a moment, then repeat this exercise as many times as you like. But don’t push yourself too hard at first.
