Friends, today in this post I have brought four such powerful chest exercises which will help a lot in growing your chest. Friends, listen to me, when I used to go to the gym on my time, my chest did not grow, then I followed these four chest exercises and I got to see very good results.
And I believe that if you also follow these 4 exercises in the same way, then you will definitely get the result,
So lets get started.
4 Chest Exercises that makes a strong Chest
- Dumbell Flat Bench Press
- Dumbell Decline Bench Press
- Dumbell Incline Bench Press
- Dumbell Chest Fly
Also Read : Don’t Forgot these 4 Bicep Exercises For a Wider Biceps
Dumbell Flat Bench Press
The dumbbell flat bench press or dumbbell chest press, is an upper-body exercise that activates the muscles in your arms, shoulders, and chest.If you do it correctly it will grow your chest bigger and thicker.
Correct Form /Steps to Do dumbbell flat bench press
- Lie on your back on a flat bench. Keep your feet planted firmly on the floor and keep your hips on the bench throughout the movement.
- Keep your core contracted and maintain a neutral spine position throughout the movement.
- Slowly lift the dumbbells off.
- Now slowly bring it bavk to original position.
- This is a complete 1 rep
- Do atleast 10-12 reps in same form ,for a total of 3 sets.
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Dumbell Decline Bench Press
The decline press targets the lower pecs. It is performed on a bench set at between 15 and 30 degrees of decline.
Correct Form /Steps to Do dumbbell Decline bench press
- Lie on your back on a decline bench set at a 15 to 30 degree decline,Keep your feet planted firmly on the floor and keep your hips on the bench throughout the movement.
- Keep Your core contracted all time.
- Take off the dumbell slowly away from your chest in upword direction.
- Hold for 1 sec , and bring the dumbell back to its original position.
- This is a complete 1 rep.
- Do atleast 10-12 reps in same form ,for a total of 3 sets.
Dumbell Incline Bench Press
The purpose of the incline press is to focus more work on the upper pecs. The main benefit of the inclined press is to develop the upper part of the pecs.
Correct Form /Steps to Do dumbbell Incline bench press
- Lie on your back on a incline bench and set your bench between 30- and 40-degrees ,incline.
- Take off the dumbell slowly away from your chest in upword direction and hold for 1 seconds.
- Bring the dumbell back to its original position.
- Repeat the same process to 10-12 times.
- Do 3 sets of this exercise.
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Dumbell Chest Fly
The dumbbell chest fly is an upper body exercise that can help strengthen your chest.dumbbell chest fly is an isolation exercise for the chest muscles and anterior deltoids.
Correct Form /Steps to Do dumbbell Chest fly
- Hold a dumbbell in both hands.
- Start with your arms at chest level by your sides, elbows bent and pointing.
- Exhale slowly and raise your arms across your chest.
- Inhale and slowly lower your arms by your sides to the original position.
- Repeat the same process to 10-12 times.
- Do 3 sets of this exercise for better result.
Conclusion :
In this post i have told you about how to grow your chest bigger and thicker ,with 4 different types of chest exercises, If you have any doubt or question related to this post then feel free to ask below in comment section , i will help you .
Thank You !
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