Build Chest Muscles at the gym – Having strong chest muscles is all men desire. Having a stocky and muscular body is the pride of most men. Large chest muscles are believed to support a person’s appearance. So, how do you build chest muscles?
There are several ways to build effective chest muscles. One of them was with push-ups, planks, and exercises using dumbbells. It can do a number of these movements independently at home. You only need to prepare a pair of dumbbells weighing 3-5 kilograms, a pull-up bar, and a dip bar. Here are some moves that it can do:
Build Chest Muscles at the gym
1. Plank
Plank is the most basic movement. You can start from the forearm plank or full plank. Not only building the chest muscles, but the training can also train the arm and back muscles. You can start the plank for 30-60 seconds for ten sets.
2. Push-ups
Push-ups are movements that train the upper body muscles, such as the arm muscles, abdominal muscles, chest muscles, and back. If the plank serves to strengthen, push-ups will make you feel muscle contractions. If you are not used to it, you can start the movement with push-ups on the wall, chair, and floor. Do as much as 5, 10, to 15 repetitions.
3. Weighted Push-Ups
How to build the next chest muscle with weighted push-ups; the movement is the same as push-ups but with added weight on the back. The load aims to accelerate muscle formation. If you have more budget, it is recommended to buy a weighted jacket.
4. Rotation Push-Up
The difference between rotation push-ups and push-ups is that the hand movements are done alternatively when going up and down. Doing it can be done in a push-up position. After doing one push-up, lift one hand. Alternate with the other hand.
5. Commando Push-Up
You can do the following way to build chest muscles with commando push-ups. The movement is performed in a forearm plank position. The trick is done by lifting one hand and placing the palm parallel to the elbow. Alternate with the other hand. Hold each movement for 30-60 seconds.
6. Chest Press
How to build chest muscles is then done using dumbbells. The trick is to lie down on the mat, stretch your arms while holding dumbbells, and raise both hands towards your chest. Do it 10-15 times.
7. Chest Fly
This movement is done in reverse from the chest press. The trick starts with both arms aligned with the shoulders. Then, slowly spread your arms in a flying motion. This movement can be done while lying on the mat or standing with your body bent.
Those are some effective movements in building chest muscles. Doing several exercises to build chest muscles does not always have to be done in the fitness centre. If some of these movements are done regularly at home, it is proven to develop muscle mass in the chest significantly.
