Having a toned and strong chest area doesn't only look great, but it's also an area of our bodies that require more development for overall health. Take a look at the top exercises you can do to strenghten and define your chest area.
Getting a toned and strong chest starts with knowing how to make the most of chest exercises, whether you're doing them in the gym or at home. Start your chest exercise journey with some top tips:
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Exercises that isolate or include your chest muscles will naturally make your chest stronger and firmer. However, incorporating a calorie-controlled and balanced eating regime that prioritizes proteinwill help build lean muscle, making you see results faster.
Focus on your chest during workouts at least twice a week. Three times a week is ideal. If you're new to chest exercises, starting with more accessible options and bodyweight exercises can help you build the strength and stamina to incorporate heavier weights as you progress in your chest workout journey.
If you're into working out, chances are you have a pair of dumbbells lying around at home, or if you go to the gym regularly, you have dumbbells of different weights at your disposal. Exercising with dumbbells helps you to develop control and coordination while adding lean muscle.
The dumbbell chest press is a great way to target multiple upper-body muscles with the main focus on your chest. You can do a dumbbell chest press lying down on an exercise mat, so you need minimal equipment for this one.
You're putting minimal strain on your back as dumbbell chest presses are done lying down. This super pumper works your pectorals (chest), deltoids (shoulders), and triceps (arms).
Ensure your lower back touches the floor to maintain good form and avoid adding unnecessary strain.
The inner chest press is a fun variation of the original dumbbell chest press that you can add to add a spicy burn to your routine.
This version of the chest press also focuses on your triceps or the back of your arms, a muscle we often but unintentionally neglect, even when focusing on arm exercises.
Get the most from this press by squeezing the dumbbells together. This will activate the pectoral muscles and triceps and give you more bang for your buck.
Doing alternating dumbbell exercises require extra focus and improves coordination while offering the same benefits for your chest muscles.
By focusing on one side at a time, you're making sure you don't rely too heavily on one side of your body while neglecting the other.
Make sure your elbows are at 45-degree angles throughout the entire movement.
You can do a seated chest press at the gym using the Chest Press Machine. This nifty piece of equipment assists with maintaining proper form and posture by supporting your back.
The seated chest press helps build your chest muscles, biceps, and upper back. It's a great move if you want to kill multiple birds with one stone!
Keep your core activated to maintain a straight back while ensuring your entire back is pressed against the backrest.
This chest press exercise is a top option to ensure you use equal force from both sides.
By targeting both the major and minor pectoral muscles, you're getting a full chest-strengthening experience while also building your deltoids and triceps. What a combo!
Keep your lower back pressed against the bench while keeping the core engaged in helping activate your chest muscles.
The cable machine is a multifunctional piece of gym equipment offering lots of different exercises to build your arms, chest, back, and core.
Chest flys build strength but also focus on the mobility of your shoulders and deltoids.
Use lighter weights and actively contract your chest muscles for the best results.
A full Chaturanga is more challenging than it looks, especially as it's a controlled movement that targets your upper body with additional full-body activation. The Chaturanga pushup helps you build strength in your chest and arms to easily flow through the movement.
The Chaturanga pushup focuses on strengthening your chest and triceps by simply using your body weight. Easier said than done, though!
If you find keeping your back straight throughout the movement challenging, start with your knees touching the ground.
If you're ready to challenge yourself, put your feet up and your head down for this challenging pushup variation.
Elevating your feet increases the difficulty of the pushup and activates your core muscles.
Before attempting a decline pushup, make sure you can comfortably do at least 10 to 15 traditional pushups.
Want to ramp up that heart rate? The pushup mountain climber is a multifunctional gem that tones your entire body.
This move strengthens your upper body and targets your core muscles, all while adding a spicy cardio element.
Nail this move by keeping your shoulders stacked over your wrists and your core engaged.
Pushups are pretty tough, and inchworms add pressure on the arms, core, shoulders, chest, and hips, exercising all major muscle groups.
The Inchworm is a dynamic exercise that improves full-body strength and flexibility. Add a pushup, and you've got yourself a chest and total-body burner.
Ready to burn out your chest, arms, and abs? Let's get to it with this unique plank-based exercise.
Commandos really work the chest, core, and triceps with a splash of cardio action added just for fun.
Keep your hips as still as possible for some extra core action.
Who doesn't want to master the pushup? Getting it right will have you brimming with confidence and a sense of accomplishment.
The pushup is one of the best ways to use your body weight to strengthen your chest muscles.
Make sure your elbows point out 45 degrees away from your ribcage.
This move is all about actively contracting your upper body muscles, including your chest, arms, and back.
If you have back problems or you're recovering from an injury, this move does the job without adding extra strain.
Actively focus on contracting your chest, arms, and back and keep your core engaged.
You only need one dumbbell to do this chest and tricep shredder.
This dynamic duo offers an extra tricep burn, giving you a top combo right there!
Stick out those ribs while keeping a straight back and an engaged core.
This chest scorcher looks easy, but it's all about slow and controlled movements and activating the chest and arms by squeezing them as tightly as possible.
Exercises incorporating isometric movements offer a fantastic approach to strength development. By staying in an active position while contracting your muscles, you add the resistance your muscles need to develop.
Keep your ribs tucked in and engage your core muscles for extra burn.
Focusing on strengthening your chest will give you a pert and defined upper body and help you maintain crucial upper body strength that is essential for reducing the risk of injury as you age. A strong chest and upper body improve overall mobility and quality of life.
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