Best Exercises for an Amazing Chest Workout

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How Does a Chest Workout Help My Figure?

Doing a chest workout can shape your chest to resemble those you see in pictures of fitness professionals. Men’s chests are often curved outward slightly, with muscle tone definition around their pectorals. Women’s chests get a little bit of lift, too, which contributes to a great hourglass figure.

A muscular chest raises your torso and makes you look more confident. But the key to getting a nicely developed chest isn’t working out until your pecs look like a proud rooster. You want to gradually work on your chest so you can retain your shape if you have to go a few days without working out.

Dumbbell Flys

Your arms and pecs alike can benefit from dumbbell flys. Choose a set of dumbbells that you can do at least 10 reps of flys with. You should feel like your muscles are on fire by the time you reach the tenth rep.

How to Do It

  • Lie flat on your back on top of a bench with your feet flat on the floor.
  • Spread your arms out with a dumbbell in each hand.
  • Keep this outstretched position for a couple seconds, then bring your arms up and back to center.

Tips: Start out with two to three sets of 10, working your way up to four sets at a time. Upgrade your weights when you master your current weight.

Barbell Squats

If you thought regular leg squats were hard, wait until you try this part of the chest workout.

How to Do It

  • Lift a barbell with both hands, and raise it above your head and bring it down behind your head.
  • Keep it here as you squat with your legs and thighs. This position will force you to keep your chest poking out and maintain a constant weight as well.

Tips: Start out with a weight you can handle during eight to 10 squats. Your arms and chest will feel a burning sensation by the time one set is finished.

Knuckle Push Ups

Getting tired of doing standard push ups in your chest workout? Then step up your game with a more strenuous exercise that specifically targets your chest muscles.

How to Do It

  • Perform your push ups as you normally would. But instead of press up on your hands, make fists and place the tops of your hands on the floor.
  • Your knuckles should be touching the floor with your thumbs pointing ahead of you. Your palm will look vertically parallel to your body.

Tips: It’s important to hold the apex (up swing) of your push up for a second before lowering your body back down with control. Just pumping yourself up and down in quick movements isn’t going to have as much impact, and you’ll have to work twice as hard to get the same results.

Make sure you raise yourself up until your arms are fully extended. If you don’t, you’ll cheat yourself out of results!


Men’s Fitness: 30-Minute Chest Workout: Day 1 Knuckle Push Ups