Chest Muscle Exercises

Chest muscle exercises are important. Why are they important? Cause they give you that well-toned chest you've wanted for yourself. And I do not talk of men alone when I say this. Agreed that a heavily muscled chest is not what women want for themselves, but they do not want a bulky one either. Cause seriously you guys, Pamela Anderson might be a fantasy for most (guys, that is and some women, I can't say really) but it's not a very feasible option to live with. The reason why men go in for chest exercises and the reason why women go in for them are completely different. Men want mass and women don't. So then? So then one develops certain exercises that will take care specifically of what men want and what women want. In the following article we shall be looking into some of these chest exercises and learning about the different ways of how to build chest muscle fast. Read if you need help with this one.

Chest Exercises for Men

Like I said before, chest exercises for men need to be handled in a particular way because men are looking to not only lead to toning of the fat but also to build muscles. Here are some of the exercises that guys can try out.

Bench Press

1. Lie flat on the bench with your feet flat on the ground.
2. Maintain a shoulder width distance between your hands. Hold the barbell in such a way that the palms are facing down. Keep your head firmly on the bench.
3. Inhale and bring the barbell to your chest.
4. While doing that, make sure that the elbows go out while maintaining the same position with the rest of the body.
5. Hold for a second or two before returning the barbell back to the starting position.
6. There are several alternatives that one can do with the bench press exercise as well. Repeat the exercise by maintaining a narrow grip on the barbell with your palms close together and then with a very wide gap in between.

Push Ups

1. This is one of the most simplest and yet very effective chest muscle exercise.
2. Lie on your stomach and place your hands below your shoulders, palms facing down, fingers stretched out.
3. Make sure your hands are wider than shoulder width apart.
4. Your feet have to placed perpendicular to the floor such that the entire body weight is concentrated on the hands and the toes alone. Keep the rest of the body straight.
5. Now push yourself up while keeping your elbows slightly bent.
6. Hold for a second or two and lower yourself down.
7. To make this push up exercise even more intense, you can place a weight on your back.

Chest Exercises for Women

When it comes to women and chest muscle exercises, the aspect of chest fat reduction is probably primary so that a toned look can be achieved through regular workouts. Here are some of the exercises that women can try. If weight training is not what you're looking for then these articles are a perfect choice for you to opt for.

Dumbbell Bench Press

1. Dumbbell exercises when used for chest exercises, prove to be an excellent way of getting the desired results.
2. Lie on a bench with your back to it and hold 2kg weight dumbbells in both hands (increase the weight as you get used to it).
3. Lift the dumbbells to shoulder height and in the center of the chest.
4. Slowly lower the dumbbells to the starting position. Make sure your elbows are pointed out.
5. Just before you reach the starting position, try to get your upper arm into a position that is parallel to the floor.
6. Repeat this chest exercise with dumbbells 16 times in sets of 3.

Bench Press (Inclined)

1. You don't need a bench for this exercise. Just make sure you find a sturdy surface that has an incline to it.
2. Lie on your stomach against the surface, placing your hands shoulder width apart and maintain a distance of around hip-width between your legs.
3. Stand on your toes.
4. Lift yourself completely but do not lock your elbows at any point.
5. Stand in this position then start lowering yourself till the chest is 4-8 inches off the surface.
6. Return to the starting position.
7. Do 16 reps of 3 sets each.

As you start getting into the momentum of chest building with these chest muscle exercises, you can opt for more intense workouts that focus on certain specific muscle groups in the chest. But until then, you need to keep at this and get that chest into form! All the best!