Many times when booty workouts take center stage, people forget about chest exercises. Don’t forget that you need to work your pecs, back and front. Everyone needs to work on their chest muscles, which are located beneath their breast tissue. From improving your posture to completing daily tasks to breathing easier, chest exercises are important for more reasons than one. If you’ve been neglecting those muscles, now’s the time to incorporate some chest exercises into your routine.
Why do you need to do chest exercises?
Believe it or not, your chest is probably one of the most neglected parts of your body. Studies have shown that doing chest exercises can help strengthen and define your muscles. Fitness expert and author Bhavana Harachandrai says that certain chest exercises like push-ups and bench presses engage multiple muscle groups, including:
- Pectoralis major (chest muscles)
- Anterior deltoid (front shoulder muscles)
- Triceps brachii (back of upper arm)
- biceps brachii (forearm)
- Serratus anterior (located on the sides of the chest and ribs)
Best Chest Exercises for Beginners
Harachandrai suggests that you do 3 sets of 15 repetitions for each chest exercise. Here are some of the best chest exercises that beginners can do to strengthen their chest muscles and tone their chest:
You do not need any equipment to do this exercise. Here’s how you should do it:
1. Sit on a mat and get on all fours as you would in a plank position.
2. Make sure your hands are slightly wider than your shoulders, your legs are spread and your back is straight.
3. Keep your core tight and lower your body as you inhale. Exhale, lift your body up while pressing into your palms until your elbows are fully extended.
2. Incline Bench Press
For this exercise you will need a barbell or dumbbells and an inclined bench. Here’s how you can do it right:
1. Start by lying on your back on an inclined bench, with your knees bent and feet flat on the floor.
2. Hold a barbell or dumbbell in your hands, wrap your thumbs around it and place your palms facing your feet.
3. Press your arms straight toward the ceiling to lift the weight from the rack.
4. Hold the weight above your collarbone.
5. Slowly lower the weight down to your chest, aiming for the chest area just above your nipples.
6. Pause briefly, then press the weight back to the starting position.
3. Decline Bench Press
You’ll need a barbell or dumbbells and an inclined bench inclined at least 15 degrees. Here’s how to do it properly:
1. Lie on an inclined bench so that your feet are slightly higher than your head, and secure your heels behind your ankles.
2. Hold the barbell, making sure your thumbs are wrapped around it, and your palms are facing your feet.
3. Lift the weight from the rack by pressing your arms straight toward the ceiling.
4. Keep the weight at your chest level.
5. Slowly lower the weight to your chest by bending your elbows at a 45 degree angle. Aim to keep the bar approximately in line with your nipples.
6. Hold for a moment and then press the weight back to the starting position.
4. Cable Cross Over
1. Hold the pulley above your head and hold one pulley in each hand.
2. Take a step forward and extend the cables so that it feels as if the weight is pushing your hands back.
3. To maintain balance, keep your back straight at all times and keep one foot ahead of the other with the knee bent.
4. Now, while inhaling, pull your hands into an arch shape and you should feel a stretch in your chest.
Stay in this position for a few seconds and exhale and bring your arms back to the starting position.
Repeat the movement for the desired number of repetitions.
5. Chest bend
1. Start by standing facing two parallel bars and holding them with your palms facing inward.
2. Straighten your elbows and press into your hands as you lift your body.
3. Now bend your elbows and lower your chest towards your hands.
4. Hold for a few seconds and return to the starting position.
5. Repeat this exercise 8-12 times.
Who should avoid doing chest exercises?
“People with angina symptoms or chest pain that occurs at rest should consult their doctor before starting a new workout regimen. Chest pain can be caused by various factors that are not necessarily related to underlying diseases. Some examples include lifting heavy objects, lifting weights, injuries to the chest, or even swallowing a large piece of food. It is important to consider these possible non-pathological causes when assessing the source of chest pain. If the pain persists or is severe, it is advisable to seek medical advice to rule out any serious underlying problem,” says the fitness expert.
Before trying any of these exercises, make sure that you are not suffering from any underlying disease or pain. To make sure it is safe for you to exercise, you should also seek proper guidance from your doctor or get your condition evaluated.