How to Work Out Your Chest and Arms

Why Work Out the Pecs

Working out your pecs gives you a much stronger upper body and makes your chest much bigger. It will also give you much more “core” strength all together. Many athletes workout their pecs in order to gain a strength advantage in competition. The majority of pec exercises will also build arm strength as well. When looking to do upper body strength training, always make sure that you warm up and stretch out properly so that you do not tear or pull any muscles.

The Pec/Chest Workout

There are many different exercises you can use in order to workout your chest. Many of them are very basic and you may have already heard of them. Most of these exercises are a standard by athletes and fitness gurus.

Bench Press - Bench pressing is a great way to workout your chest. Many athletes see this as the foundation weight lifting exercise to their workouts. Bench presses will also give you stronger arms as well. Try using some variation when bench pressing. Use a close grip by moving your hands closer together to make the lift more difficult. Remember to keep a slight arch in your back and keep the bar balanced. Do 3 sets of 8 reps.

Pushups - Pushups are a great pec exercise that you can do just about anywhere. To add variation, try doing diamond-handed pushups. These will give you greater resistance and work a different area of your chest and arms compared to regular push ups. Remember to keep your back straight and knees off the ground. Do 3 sets of 15 reps.

Dumbell Press - Dumbell presses are much similar to the bench press exercise, with the exception that you are focusing individual weight within each hand. Remember to keep your arms balanced and lift simultaneously. Do 3 sets of 10 reps.

Pull ups - Pull ups are a great way to strengthen your entire upper body in general. Remember to get a good grip off the start and don’t kick your legs. Do 2 sets of 10 reps. This article describes how you can make your own pull up bar for less than $15.

Military Press - The military press will work your upper chest and shoulders. Remember to use a slightly wider than shoulder width grip and lift the bar evenly. Do 3 sets of 10 reps.