Chests become one of the favorite muscle parts trained by fitness practitioners around the world. Besides pleasing to the eye, having large chest muscles can increase self-confidence in appearance.
It takes patience and high discipline to get large, broad chest muscles. There are many ways that you can practice to get the desired chest shape. For this reason, we want to give you some guidance on what you can do to build chest muscles:
1. Cable Cross Over : Low to High
The way to do this is to make sure the pull handle (handle) of this tool starts from the bottom. Then hold both levers with palms facing up.
Position both feet shoulder width apart. Keep the position straight but the chest is slightly raised with the arms slightly extended.
Then pull the lever so it is parallel to the chest position and do it until you feel a contraction at the top. Do it slowly and repeat.
This exercise movement itself targets the pectoralis major area. Therefore you should avoid using heavy loads with low reps.
The burden can depend on the condition or level of your body fitness. Each hand can be weighed 5-20 kilograms with 3-4 sets and 8-12 reps.
2. Cable Cross Over : High to Low
The way to do this exercise is the opposite of the first movement. This time, the pull lever is placed on top and the position of the palm closes.
Make sure the feet stand shoulder-width apart when starting to pull the lever. Also you should bend your elbows slightly when doing this movement.
Pull the two levers down so that your hands almost meet in front of your hips.
Keep your core muscles contracted and then return to the starting position to complete one repetition.
This exercise movement itself targets the lower pectoralis major muscle. For the amount of load and repetition or set, you can adjust the same as a cross-over low to high cable.
3. Incline Dumbbell Bench Press
Of course, this movement seems to be quite familiar to you fans of weight training. As the name implies, this exercise is carried out on an incline bench with an angle of 30-45 degrees.
Then sit down and make sure both feet are on the floor. The initial position is to lift the dumbbell up to the position of the arms almost straight.
Then start lowering the dumbbell slightly wider with the position of the grip (palm) up.
Doing incline press with a slope angle of 30-45 degrees, can increase contraction in the chest muscles as much as 20-50 percent rather than using a flat bench.
4. Neutral-Grip Dumbbell Bench Press
This exercise movement is almost the same as the Incline Dumbbell Bench Press. It’s just a grip position, the palms facing each other and of course using a flat bench for training this time.
The initial position of this movement is that the second position of the dumbbell is raised above your chest.
Focus on the contraction in your pecs muscles then lower the dumbbell until it almost touches the chest.
Make sure the two dumbbells are always close together along the range of motion. When pushing up, suggest that the push is your chest muscles and not your arms.
5. Barbell Bench Press
It seems like this exercise is a mandatory exercise for all fitness mania. And this exercise is very popular and has become one of the exercises that must be done while exercising.
The initial position of this movement is after lying on the bench, make sure the position of both legs bend and step on the floor. The position of the bar should be directly above your eyes then hold the bar with your hand slightly wider than your shoulder.
Then lower the barbell until it almost touches your chest then push it up to the arm position as before. When lifting weights, also involve the core muscles and avoid backs that bend or shift the chest position.
Don’t forget, to involve a friend or trainer when you do this especially when you use heavy loads.
6. Dumbbell Pull-Over
Because this exercise is quite extreme and prone to injury, before that warm up or ask for advice from trainers or those who are experienced.
In the initial position, lay your body on the bench with both hands stretched up. Hold both dumbbells. Please check the picture above for more details.
Then lower the dumbbell until it passes over the head and touch the floor.
The key to this exercise is to use a slow, controlled tempo, and focus on the contraction of the chest muscles when you lift the dumbbell back to its initial position.
Of course, the above exercise is the right way to help shape your chest muscles to be more broad and ideal.
And it is highly recommended to add supplements such as D-Bal so that the formation of chest muscles is faster and maximum.