Regular exercise is an important part of maintaining muscle strength. According to the, the chest muscles need to be strengthened. Centers for Disease Control and Prevention.
This mix of exercises will help you build and strengthen your muscles. Kern AlexanderFounder ofPersonal trainers of the highest quality.
Alexander says men are often looking to increase their muscle mass. However, this exercise can also help women tighten and lift their breasts.
The chest muscles include:
Alexander recommends that these exercises be done two to three times per semaine, with at minimum one day rest between. Depending on where you are at the beginning, how quickly you see results will determine how fast. Alexander says that although a beginner might notice visible improvements in their chest muscles after six weeks of training, someone who has been exercising regularly will see more rapid results.
Alexander says these exercises will help increase your strength very quickly. Alexander says that you might feel a little shaky or unstable the first time you try these exercises. But, this will quickly change once you get used to them.
Depending on your priority, the number of reps that you do will determine how strong or weaker you are. Alexander states that 10-15 reps is ideal to build muscle. But, for strength building, Alexander suggests 4-5 reps with heavier loads.
You can do the following chest exercises in any order: Three to four sets
This is an alternate to the bench press.
Equipment:Bench, barbell and either safety bars or movable pins for the bench press stand.
How to do this:
Tempo:3-3-3-3-3 (3 seconds to lower the weight, 3 seconds to rest it at the bottom, 3 seconds to lift it, 3 seconds to pause at top).
Quick tipYour experience and your body weight are important factors in determining how much weight you should use.
Women, for example, are more inclined to haveWe have less muscle mass and more fatWomen are less likely to get pinched than men. Alexander states that women should begin with a minimum of 40% to 50% of the body weight in order to pin press. Men can use about 90%.
A 150-pound woman should lift between 60 to 75 pounds and a 200-pound man can lift 180 pounds.
“Generally, doing warm-up sets before your working sets is a great way to prime the targeted muscles and gauge the weight you should use for your working sets,”He says.
If you are doing exercises that focus on building muscle, you should use a weight with which you can do 10 to 15 repetitions. Then, you could do 2 additional reps.
This is a variant of the bench pressing that does not require a bench.
Equipment: Dumbbells
How to do this:
Tempo: 4-2-4-2 (4 second to lower, 2 seconds rest the weight at bottom, 4 to lift and 2 seconds to pause at high)
Alexander suggests that lifting weights from a dead stop with both the floor press and pin press is a great way to build strength.
Equipment: None
How to do this:
Tempo: 4-1-1-1 (4 second delay to lower, 1 second to push as fast and as powerfully as you can, and 1 second to reach the top
Alexander says that this exercise is great for athletes with explosive power in the chest, such as boxers.
Modification:Alexander advises that even if you’re not strong enough to push the entire way off the ground, you can still do regular pushups. Alexander suggests pushing up as fast and slowing lowering the body.
Equipment: Dumbbells and yoga blocks
How to do this:
Tempo: 4-2-4-2 (4 seconds to lower and 2 seconds to pause on the bottom, 4 push up and 2 to stop at the top).
Alexander says this exercise is better for building muscle than standard pushups.
Modifications:Alexander suggests that if you are unable to do regular pushups, you can put your hands on something higher than the ground, such as a bench, or bed. Then, do regular pushups instead. When you become more comfortable doing regular push-ups, you can start to do deficit or plyo push ups.
To make push-ups easier or harder, you can use bands. Wrap the band around your waist, hips, and attach it to a belt. This will make push-ups easier.
Pull-up bar
The band will help you get up higher. Be sure to not let the band make you bend at the waist.
Alexander states that if you can manage 20 push-ups quickly, you can add bands to make them harder. You can use a loop to help you do push-ups. Place one hand in one loop band and wrap it around your back. Pushing up on the band will create more resistance.
Equipment: Bench, dumbbells
How to do this:
Tempo: 4-2-4-2 (4 seconds to lower and 2 to pause on the bottom, 4 push up and 2 to stop at the top).
Although this exercise can help build muscle, you shouldn’t put on too much weight. Alexander recommends that the ideal weight for an average person is 15-20 pounds. But, Alexander also suggests that someone with advanced fitness should not exceed 35-45lbs.
Equipment: Bench, one dumbbell
How to do this:
Tempo: 4-2-4-2 (4 seconds to lower and 2 to pause on the bottom, 4 push up and 2 to stop at the top).
As you get used to these exercises, you should gradually increase the weight used or number of reps — a concept called progressive overload that’s important in building muscle and strength, Alexander says.
You need to balance your muscles so you don’t have weak back muscles and strong chest muscles.
“Balance is important to maintaining good posture, healthy joints, and healthy range of motion,” Alexander says. Alexander says that if your muscles are not in balance, it can cause you to move inefficiently. This can also lead to injury. For good measure, add core, back, or hamstring exercises.
These exercises can be done at your own pace. Don’t rush. “Don’t compare yourself to anyone else. It’s you versus you. Just be consistent, put in the time, and you’ll get there,” Alexander says.