The best exercises to quickly give you an enormous chest are presses. No cable and machine exercises are half as good. Described here are 7 ways to press heavy weights.
Pushups: For ages exercisers have been employing the pushup to build upper body muscle. But to build chest muscle fast and effectively, learn how to do it properly. Move up and down keeping your body as straight as a rod. You can achieve this by bracing your abs, clenching your buttock muscles, and keeping elbows close to the sides of the body.
Flat dumbbell press: Unlike the regular way of doing it, let your palms face in as you hold the dumbbells with elbows close to the sides of the body. Lying on a flat bench and feet pressing flat against the floor, lift them up and down in a regulated manner.
Incline dumbbell press: Lie on an incline bench set at 30 degrees and perform the dumbbell press as explained in the above paragraph. This exercise works the upper pecs and gives your chest a wholesome look rather than a droopy pecs look.
Dumbbell floor press: Lie down on your back on the floor and follow the same instructions as for the flat dumbbell press. If you have back problems, it’s better to keep knees bent and place your feet flat on the ground. Otherwise let your legs remain straight out.
Bench press: This is a good exercise for the entire upper body muscles. Lie down on the bench with feet rooted in the ground. Un-rack the bar and begin pressing but with elbows tucked in at 45 degrees to the sides of your body.
Incline bench press: This is similar to the bench press, the only difference is you lie on an incline bench instead of a flat bench. Set the incline between 30 and 45 degrees. You’ll see that this exercise uses more of your upper chest and prevents the droopy pec look, which is why it should be a part of all muscle building programs.
Barbell floor press: This one boosts overall pressing might. Follow the same instructions as for the bench press but lie down on the floor rather than using any bench.
To find out more about diet for muscle building, read Cecil Kelly’s authoritative articles on how to gain lean muscle mass.
