Chest exercises not only target your pectoral muscles, but also stabilize the shoulder joint, and improve posture
Chest exercises are extremely important if you are looking to build upper body strength and functional fitness. They not only help target your pectoral muscles – vital for pushing movements, stabilising the shoulder joint, and improving pos but also help enhance activities like lifting groceries or pushing strollers.
According to experts, the best exercises for a good chest workout include dumbbell bench presses, push-ups, chest flys, and shoulder taps. It is important to train your chest, which is essential for moving your arms in different planes of motion and serves several anatomical functions. A strong chest also helps maintain shoulder stability and prevents injuries. Five of the best chest workouts include:
Dumbbell bench press
This foundational exercise works the pectoralis major – the biggest muscle in your chest. It can be done through:
- Lie on your back with a dumbbell in each hand. Then strongly hold your upper arms perpendicular to your body and your forearms perpendicular to the floor. Thereafter, slowly press the weights upward until your elbows are almost straight.
- Begin the movement from the top with your arms extended straight. Exhale and press the weights away from you. Make sure to meet the dumbbells to almost touch the apex of the movement.
Push-ups
According to experts, push-ups are among the top bodyweight exercises for targeting muscles of the upper body. It is an essential movement – a staple in the exercise programmes of athletes, recreational gym-goers, bodybuilders, and even those recovering from certain injuries.
Push-ups target your chest muscles and strengthen your shoulders and triceps.
- Start in a plank from your hands positioned slightly outside of shoulder width apart from your lower back flat. Imagine a straight line connecting your head, lower back, and feet.
- Slowly descend into push-ups by bending your elbows.
- Keep your core muscles tight and lower yourself until your elbows are below 90 degrees.
Shoulder taps
Shoulder taps help your chest muscles while working your shoulders, triceps, and core.
- Make sure to start by getting into the plank position from your hands with your arms slightly outside, shoulder-width apart. Keep your core engaged and your lower back flat.
- Press hard into the floor with both hands, lift one hand from the floor, and tap the opposite shoulder.
- Place your hand back in the original plank position and switch sides.
- Alternate until you have completed an equal number of reps on each side.
Isometric wall press
An isometric wall press is performed for your chest muscles without moving a joint. You stand a few feet from a wall, place your palms on it, and push against it while maintaining tension. This exercise is great for building strength and endurance.
Even though the movement is static, this exercise activates your chest muscles:
- Face the wall and stagger your feet so your one leg lunges forward. Bend your knee about 45 degrees.
- Place your hands on the wall and position your arms in front of you with your elbows bent at 45 degrees.
- Lean forward and push the wall away from you. Drive your hands into the wall with all your weight going forward.
- Hold the tension for 30 seconds and complete three rounds.
Plate press
The plate press isolates the inner portion of your pecs:
- Grab a weight plate from a standing position. Hold it with your palms facing each other.
- Begin the movement with the plate close to your chest.
- Press the plate forward until your arms are fully extended.
- Hold this position for a few counts, and then return the plate to the starting position.
Plate press
Plate press requires minimal gear and puts most focus on most of the move. It creates as much tension as possible to get the ultimate squeeze. It is highly sustainable and helps in focusing on targeting the inner part of the chest, which is often neglected by other pressing-style exercises. To do this exercise, make sure to:
- Grab a weight plate from a standing position with your palms facing each other
- Begin the movement with the plate close to your chest
- Press the plate forward until your arms are fully extended
- Hold this position for a few and then return the plate to the starting position
