Best Exercises to Get a Defined Chest

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Today, almost everyone is trying to look physically fit. Especially since the Covid lockdowns came to an end, people have begun to enjoy social gatherings again. To look fit and have a good physique, a person must eat healthily, exercise regularly, and follow a good sleep schedule. This article will discuss the exercises needed for having a chiseled chest. Popping your defined pecs is not too far now!

What are chest muscles?

Chest muscles comprise three main components. Namely, pectoralis major, pectoralis minor, and serratus anterior. They are often referred to as pecs. Their function involves pushing, for example, pushing a door or squeezing, like squeezing an empty soda can between your hands. These muscles can be labeled as the defining part of a person’s strength.

The chest muscles are also referred to when seeing a person’s upper body strength. Moreover, having an excellent chest to waist ratio is also regarded by many as an attractive body feature. But aside from these facts, having a muscular and defined chest is important because it is involved in moving the arms. 

How should you start?

In the beginning, start by using low weights and focusing on your form. Make sure to warm up your body properly to avoid injuries. Start with some jumping jacks, cat-cows, and deep squats, 30 seconds each and a total of 3 rounds. 

According to research, there are a couple of exercise methodologies that you could follow. For a defined chest, you should follow a muscle-building-focused methodology along with a pro-muscle diet. Choose a weight that is 70-80% of your 1 RM (rep max). Perform 5 sets of 5-7 repetitions and take adequate rest between the sets. This will ensure maximal muscle activation. 

As far as the choice of exercises, you can choose one from the three sets given below. One of the upper chest, one for the middle, and one for the lower chest. For an extra pump, incorporate an all-out pushup set in the end. 

How do you target these muscles?

The chest region can be divided into upper, middle, and lower. When doing chest exercise, one should target all three parts for a steady increase in muscle size. It will lead to a better-looking chest. But remember not to overdo it since it may lead to injuries or torn muscle tendons. 

Before we mention any exercise, you should remember that muscle gain comes steadily over a period of consistent hard work, which may vary from person to person. 

To target the upper chest, you should do the following:

  • Decline pushups (at home)
  • Inclined bench press 
  • Inclined dumbbell press
  • Inclined dumbbell fly

For targeting the middle chest, you should go for the following:

  • Diamond push-ups (at home)
  • Straight bench press
  • Straight dumbbell press
  • Straight dumbbell fly

For your lower chest, you should consider the following:

  • Incline push-ups
  • Declined bench press
  • Declined dumbbell press

By doing these exercises twice a week and taking a proper diet, it won’t be long before you start feeling a noticeable change in your chest muscles. So, what are you waiting for? Change into your workout outfit and get those chest muscle fibers showing. 

References:

  1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
  2. Hackett DA, Davies TB, Sabag A. Effect of 10 sets versus 5 sets of resistance training on muscular endurance. J Sports Med Phys Fitness. 2022;62(6):778-787. doi:10.23736/S0022-4707.21.12484-3
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