For men, the muscular pectorals are considered to be a symbol of strength. There are many exercises that help in the development and maintenance of a strong chest. Here are some chest exercises that will help you remain fit and strong.
- The Reverse-Grip Bench Press: the main areas targeted in this exercise are the middle and upper pecs. It helps in increasing upper-pec involvement. This implies that with this press, you will capture most of the benefit of the bench while you engage more of that harder-to-prod upper chest.
- The Incline Dumbbell Flye: the main areas that are targeted are the upper pecs. This press is considered to be more effective and will help you in building up your pectorals. The flye will isolate the pecs so that they do what they intended to do that is get your arms forward to the front of your body and then forcing them to handle the load without any assistance.
- The Dumbbell Pullover: in this exercise, the targeted areas are the pectorals, latissimus dorsi, and serratus. Most of the chest exercises involve pressing a weight or doing a flye motion. The pullover is one such option which lets the chest work in a totally different angle, in a contraction that moves from top to bottom.
How often should you train your chest?
Well, you can work your chest up to three non-consecutive days in a week. But in case you are lifting heavy weights, you require at least two or three days of rest before you start off again with your exercises. This is one reason, you may want to work your chest once or twice in a week. Some of the most common chest exercises that are done by individuals include chest presses, push-ups, and chest flies.
You need to choose a mixture of various exercises in order to target your chest from different directions and also ensure that you vary from your routine every four to six weeks so that plateaus can be avoided. If your intention is just to get fit and strong, then you will need to work your chest with the other group of muscles.