Guide: The ultimate Chest Workout
So you want to look like one of those male models you see on all the magazine covers, pecs gleaming in all their glory? As summer is just around the corner, you should really be doing something about it. Don’t worry, it’s not too late and we are here to save your day and show you how.
Ready to pump up your pecs? If you want to get the best chest, you will need to rely on targeted exercises that will exhaust your muscles (in a good kind of way). Pec muscles are pretty big ones, which means that you will really need to work on this area with several moves. If you want those magazine pecs, you will need to put in the work. But hey, it’s all worth it. Nothing like having dreamy-looking pecs ready for a summer of love.
Did you know that pectoral strength is actually necessary? You probably have seen hundreds and thousands of magazines with men in their covers. All of the ones that were shirtless had a strong chest. This is because a strong chest is the goal of many models, celebs and men in general. It looks good, but it also is good for you to have a strong chest.
The chest muscles are mostly used to move and control the arms while the pec muscle is also involved in moving the rib cage during deep breathing. So yes, a strong chest is good for you. A strong chest also contributes to improved posture, improved strength in your back muscles, overall upper-body strength and even improved ability to push things (especially heavy objects).
Aside from looking good, having a strong chest can contribute to your everyday life. So without further ado, here’s a list of the top five workouts that will help you achieve a strong chest of an iconic man:
1. Dumbbell flye: Well, not ever my first choice as an exercise, but an efficient one nonetheless. Find a bench where you can lie back with a dumbbell in each hand and keep a slight bend in your elbows as you spread your arms wide. Lower the weights until they are at your chest level, flex those pecs and lift the weight back up before repeating. I like to imagine I’m embracing a big beach volleyball (except that in reality, I’m at a gym lifting weights). It can be an awkward move because it’s not a bench press, though it feels like one. If you face the same challenge, try imagining the big beach ball. It helps me!
2. Cable crossover: If you want a strong chest, this certainly is the move to aim for. Cables always help with resistance and are great for building strength in any muscle group you’re targeting. Stand between two facing cable stations with pulleys at midway so you can focus on chest muscles. Keep the elbows slightly bent and slightly step away from them so there’s tension on the cables. Flex your pecs and begin to bring your hands together in front of your chest before repeating this move.
3. Chest press machine: I try to stay away from machines, but for this particular move it’s helpful if you have one around. Adjust the weight to your preferences and make sure your seat is at a level where your feet are flat on the floor. Grasp the handles on each side (or work one arm at a time if you can) and press to a full lockout before repeating the move.
4. Landmine press: You can use a barbell bar for this exercise. Load only one side with one weight and grasp it toward the end of the barbell. Stagger your stance so that the opposite foot of the opposite hand you’re using to grab the barbell is in front of you. Press the bar straight overhead and repeat. It might seem easy, but it’s not. Of course, it depends on how fast you’re doing it and how much weight you’re using. Try to pace yourself and focus on working on the targeted muscles
5. Plyo pushup: The ultimate chest workout, a pushup! No, we didn’t forget and neither were we going to leave this classic move out of the list. The plyo pushup is like a normal pushup except that you explode upward on each repetition so your hands leave the floor so you can clap as before your body begins to descend towards the floor again. Once you’ve landed, go ahead and repeat the next rep immediately after. Once you notice your movement slowing down, you can stop (or else, embrace for landing harshly against the floor). This is a great move that I myself am still trying to master. Give yourself some time, you’ll get to perform the plyo pushup without a problem in no time. But you’ll have to first build strength.
Some of these moves help you target your shoulders and core even (yes, your core is also engaged despite these moves mainly targeting your chest). Try a couple of these out or make them part of your workout routine and watch yourself get the chest of an iconic man!
Found this article to be helpful? Are there any workouts we left out that are helpful to you? Share your tips by leaving a comment below, we want to hear from you!
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Writer. Photographer. Traveler. Looking to inform and inspire through words. If I’m not on my laptop scouting for the next story, I’m in a park running or at a restaurant enjoying free time with family and friends.