Chest Workout || 5 Tips To Get a Bigger Chest || Fitness movtivation

5 Tips To Get a Bigger Chest:

I want to help you get a bigger chest. Who doesn't want that? Well, my hope is that you'll walk away from this article with 5 tips (and exercises) to help you get that bigger chest.

Section: Avoid the Smith Machine.

Section: Bench Press with a Big Weight.

Section: Do 3 Exercises for 1 Chest Muscle.

Section: Do Pushups Every Day.

Section: Get a Bigger Range of Motion.

Takeaway: Use these tips to get that chest you've always wanted.

Avoid the Smith Machine:

Chest exercises are a great way to increase your muscle mass and strength, but it's important to target your muscles in the right way. We've listed the most common chest exercises below and given you some tips to help you get the most out of them.

Avoid the Smith Machine:

In other words, don't use a machine with a fixed bar path. Studies have shown that this type of machine doesn't allow as many muscles to activate during exercise as free weights do. This is because they take away one of the fundamental principles of weight training – stabilisation.

When you use free weights, your body recruits more stabilising muscles to maintain balance. If you're using a Smith machine or any other fixed-path machine, your body doesn't have to work as hard to control the movement and keep it on track.

Bench Press with a Big Weight:

The bench press is a classic exercise that's been around for decades and it is one of the best exercises for building chest muscle mass.

The bench press is probably the most well-known exercise in the world. It is one of the best compound movements for developing upper body strength and size, particularly in your chest, shoulders and triceps.

In addition to being an effective exercise, it's also one of the most dangerous moves you can do with heavyweight. If you don't have a spotter or you're lifting without a power rack, doing heavy bench presses can be risky business.

Do 3 Exercises for 1 Chest Muscle:

1. Bench press with a big weight:

No exercise is more effective for building the chest than the bench press, and no variation is more effective than the close-grip bench press. One of the problems with conventional benching is that it allows you to use too much front-delt activation relative to pec activation. The wide grip shifts emphasis away from the triceps and toward the front delts, while a close grip shifts emphasis toward the pecs. A study published in the Journal of Strength and Conditioning Research found that a close grip activates almost 20 percent more muscle mass in the pectorals than a wide grip does.

How to do it: Lie on a flat bench holding a barbell above your chest with arms fully extended, hands about 6 inches apart using an overhand grip. Lower the bar slowly until it touches your lower chest, pause for one second, then push it back up explosively.

Do Pushups Every Day:

The pushup is one of the most effective bodyweight exercises. It not only works your chest muscles, but also your triceps and your deltoids. Plus, it strengthens your entire core. And to a certain extent, it even works your glutes, quads and small stabilizing muscles in your upper back.

There's a good reason why the pushup is used by the military, athletes, fitness trainers and law enforcement professionals — it's highly effective in building upper body strength.

In fact, you can do them anywhere at any time. If you're on vacation or travelling somewhere, you don't need to set aside time to go to the gym or look for exercise equipment. Instead, all you need to do is drop down and knock out a few sets wherever you are.

Get a Bigger Range of Motion:

A key to good upper chest development is having a big range of motion.

Your pecs are made up of two parts: the clavicular head and the sternal head. The clavicular head, or upper pecs, refers to the part that attaches to your collarbone. The sternal head, or lower pecs, refers to the part that attaches to your breastbone.

The incline bench press is great for training the upper chest, but it's not enough. You must also use exercises that stretch your pecs out at the bottom of each rep. This allows you to recruit more muscle fibres in your upper chest.

The dumbbell flye is a great exercise for doing this. But don't think you can just raise your arms all the way up in order to increase the range of motion and get an awesome pump. That doesn't work because your arms will be at an angle during a dumbbell flye that shortens the distance between your hands at lockout.

Takeaway: Use these tips to get that chest you've always wanted:

The human chest consists of three muscles: the pectoralis major, pectoralis minor, and serratus anterior. The most familiar is the pectoralis major, which spans the upper half of your chest. It is a fan-shaped muscle that starts at the middle portion of your breastbone (sternum) and extends outward toward your shoulder. The pectoralis minor lies underneath it and begins at the rib cage near your shoulder blades. This muscle helps move your shoulders forward and also assists in breathing when you inhale deeply. Finally, the serratus anterior is a thin muscle located between your ribs and shoulder blade that controls shoulder movement.

Together these muscles work to achieve movements like flexing and rotating your arms, adduction (moving them inward), and abduction (moving them outward). They are used frequently in sports such as swimming, gymnastics, basketball, football, baseball, tennis, racquetball — any sport where throwing or catching is involved — as well as weight training.

Legs Workout :