If you want to get a bigger chest but clueless about the best exercises, this guide on the best chest workouts would be useful to you in more than just a way.
Believe it or not, tweaking training regimen is one of the most common mistakes that a lot of beginners and advanced bodybuilders commit while expecting better chest building results. If you want to get into the right track for big gains, this piece of information is just meant for you.
These best bodyweight home workouts would surely help you pack on size on your chest:
- Rotational press-up (20 reps): You need to begin with a press-up position. Now you should lower yourself to one side while twisting as you do. Once that has been done, it is time to press up and perform the same activity on the other side.
- Gorilla press-up (10 reps): For this chest exercise, you need to begin in a press-up position and then yourself to the floor. Now, press up at a quick pace to launch yourself to the floor. The last step is all about slapping your chest slowly and quickly before your hands returns to the start position.
- Dumbbell neck press: For performing the dumbbell neck press, you need to lie on a flat bench while holding a dumbbell at shoulder height in each hand. While doing this, you should keep feet flat on the floor and the upper back against the bench. Now, press the weight above your head without locking out elbows to the top and then lower the weight slowly towards top of the chest while flaring the elbows out to the sides.
- Guillotine press: This is similar to the standard flat bench press except that you lower the bar slowly and carefully down towards your Adam’s apple and not the mid-chest. This proves helpful in allowing muscles of the chest to move through a wide range of motion while you get an improved stretch at the bottom of each repetition.
It is very important for you to appreciate your efforts during chest workouts (it does not mean that you should get contended with the attained results, but this means that you should always make it a point to reward yourself with “applause” for your dedication). Secondly, it is highly suggested that you tense abdomen while doing chest press exercises for added power. Moreover, your chest building efforts would get a super-kick if you perform 10-second sets of the plank in-between chest press exercises as they keep the chest and the core engaged throughout the workouts.
In addition to these bodybuilding and chest workout tips, it is important for you to finish with loaded or fascial stretching. For this, you need to use light weights and lower yourself slowly in to the end point of a move, which helps in increasing chest’s growth potential. Furthermore, it is advised that you engage chest fibers by squeezing the barbell as you pull it apart. This will activate the pectoral muscles before you even get started with the reps.