There is no doubt that you want to get a prominent and harmonious chest muscle, and we all know that most of them are obsessed with this beloved muscle because it increases the beauty of the external appearance of the body and its harmony. But first and foremost, you must know what your body type is. We have addressed this topic in the article "3 Body Types." This is to help you choose the appropriate exercise program and method for your body type. As for the chest muscle, which is the focus of this article, some people who are of the endomorph type have sagging chests and do not pay attention to this important point, because such a condition, which some of them suffer from, requires a special training system for the chest muscle. Anyway, let's return to the most important thing we want to address in this article. First, we will give you an overview of the muscle anatomy of the chest muscle so that you can understand the positioning of each muscle separately in the chest muscle group and the direction of each muscle to target it in the required manner, and also know the importance and benefits of chest muscle exercises. We will suggest to you the best 4 basic and effective exercises to build a harmonious and strong chest muscle. This will be explained in detail, in addition to some tips and instructions. So get ready for us to take you with us on this exciting journey.
What are the chest muscles?
If you dream of a swollen, symmetrical, and attractive chest, you must first understand the details of this muscle that amazes the mind. The chest consists of two muscle groups (the pectoralis major and the pectoralis minor).
Pectoralis major:
The pectoralis major is the main muscle attached to the chest, and it is the large muscle that you can see from the outside. It is the dominant muscle in the upper chest, and this large muscle extends in a fan shape from the armpit to the collarbone, then down through the lower chest area on both sides of the chest. The sides connect at the sternum (or breastbone). Its function is to move each shoulder joint in four distinct directions, and it also keeps the arms stable on the body. It contains three sub-heads: the clavicular head, the sternal head, and the abdominal head.
Clavicular head:
The upper part of the pectoralis major muscle. It extends from the clavicle across the upper part of the chest and connects to the humerus bone.
Sternal head:
Slightly larger than the head of the clavicle. It extends from the sternum across the chest to reach the humerus bone.
Abdominal head:
Extends from the rectus sheath upward. It runs across the lower part of the chest and is attached to the humerus.
Pectoralis minor:
It is located below the pectoralis major. It is a small muscle group. It extends from a small bony protrusion at the top of the shoulder blade and attaches to the third, fourth, and fifth ribs. Its function is to help you breathe.
Benefits and importance of chest exercises:
The most common exercises that you may see included in a strength training program are chest exercises. Because building strong chest muscles is important, not only will it improve your appearance, but it will also help you in your daily movements. Chest training improves the strength of your back muscles and also helps you become stronger in performing movements that require pressure. It also helps you breathe better, because these muscles are connected to your ribs. They help in the strength and flexibility of your rib cage. It is good to maintain strong chest muscles because you use them to do household chores. "Your chest muscles are there to help you in your daily activities, and often go unnoticed, says Nadkumar. "But because they are used so much, the most important thing is to prevent injury. The more people can focus on their posture in their daily activities, in exercises and when lifting things, the less likely these muscles are to cause you a problem."
What are the basic exercises to build chest muscle for beginners?
If you are a beginner in bodybuilding, the exercises that we will present are intended for you to develop the growth of your chest muscles, but before you start the exercises, you should warm up your body for at least 10 minutes. Consider starting with lighter weights to reduce the risk of injury, so that you can pick up the weight without a lot of pressure. You can increase the weight if the exercise seems too easy. Here we will show you the 4 best basic, effective, and sufficient exercises as a beginner to target the chest muscle from all angles.
Exercises:
Barbell Bench Press:
3 sets 8-10 reps
First, make sure to choose the appropriate weight. Lie on the bench, under the holder that holds the bar. Your eyes should be almost aligned with the front of the barbell. Your glutes, shoulders, and head should be flat on the bench with a neutral spine. Your feet should be flat on the floor and relatively apart. If your feet are not comfortably flat on the floor, use blocks or weight plates instead of placing your legs on the bench. Pull your shoulder blades down to avoid rounded shoulders. Grasp the barbell using an overhand grip with your thumb on the outside of your closed fist. Your arms are slightly wider than shoulder width, and your upper arms are at about a 45-degree angle to your body. Remove the bar from the rack, locking your elbows. (Move the bar in an arc from the rack directly to your chest.) Inhale as you slowly lower the bar over your chest at the nipple line. Exhale as you squeeze the bar over your chest, extending your arms. Lower the bar so that it is directly over your chest. Once you have completed the required reps, place the bar on the rack, gradually moving the bar back until you feel the rack is straight, then lower the bar to the barbell rack.
Incline Dumbbell Bench Press:
3 sets 10-12 reps
Choose a suitable weight that is lighter. Sit on a bench, with the bench inclined, and lean back. Hold a dumbbell in each hand, with your hands on your shoulders, and your elbows bent at an angle below your ribs. Relax your neck on the bench. Keep your feet flat on the floor. Press both dumbbells directly above your chest as you exhale. Keep your wrists straight, the dumbbells should be almost touching each other, and your arms should be perpendicular to the floor. Reverse the movement and slowly lower the dumbbells to your upper chest as you inhale. When you lower the dumbbells, your elbows should come down at about a 45-degree angle with your torso. They should not extend out to the sides, keep your elbows going to the floor. You can safely exit the exercise by sitting and placing the dumbbells on your knees before standing up.
Dumbbell Chest Fly:
3 sets 8-10 reps
Lie on a flat bench, then press the dumbbells up above your chest with a neutral grip (palms facing in). Drive your shoulder blades back into the bench to line up your shoulders. Keep your feet on the floor and squeeze your glutes and abs to create tension for your entire body. Move your hands to turn your pinkies toward each other. This will help create some external rotation at the shoulder joints. Bend your elbows slightly, then lower the weights out to the sides, moving only at the shoulders. Only lower down to a comfortable point for your range of motion, when you feel a stretch in your chest. Squeeze your chest muscles to raise the weights to the starting position. Do not slam the weights together at the top; instead, pause with the weights slightly apart, and continue to squeeze your chest.
Chest Dips:
3 sets 6-8-10 reps
Stand between the parallel bars of a dip machine, and grip the bars with your palms facing in. Inward. Extend your arms so that you are pressing your body over the bars. Bend your knees to move your feet behind your body. Lean forward so that your upper body is at a 20-30 degree angle, keeping your core and spine straight. Bend at the elbows and slowly lower your body until your elbows are at about 90 degrees, placing your shoulders under your elbows. Pause for a few seconds when you feel a slight stretch in your chest. Push back up to the starting position and stop before you lock your elbows.
- Determine your physical goals.
- Choose a suitable training program.
- Start with simple exercises and gradually increase the difficulty.
- Use appropriate weights.
- Take adequate rest periods.
- Drink enough water.
- Not taking adequate rest periods.
- Using excessive weights.
- Not eating a balanced diet.
- Avoid training when injured.
Some tips you may need to build your muscles:
Before starting:
- Consult a doctor to ensure your health.- Determine your physical goals.
- Choose a suitable training program.
- Start with simple exercises and gradually increase the difficulty.
During training:
- Perform the exercises correctly.- Use appropriate weights.
- Take adequate rest periods.
- Drink enough water.
Mistakes to avoid:
- Overtraining.- Not taking adequate rest periods.
- Using excessive weights.
- Not eating a balanced diet.
- Avoid training when injured.