Chest Muscle Exercises

Like any other muscles of the body, chest muscles are important as well. The reason why men go in for chest exercises and the reason why women go in for them are completely different. Men want mass and women don't―which is why specific exercises are developed so that they cater to what men want and what women want. In the following article, we will be looking into some of these chest exercises and learning about the different ways of how to build chest muscle fast.

Chest exercises for men need to be handled in a particular way because men are looking to not only lead to toning of the fat but also to build muscles. Here are some of the exercises that guys can try out.

• Lie on your back on the bench with your feet flat on the ground.
• Maintain a shoulder-width distance between your hands. Hold the barbells in such a way that the palms are facing down. Keep your head firmly on the bench.

• While doing that, make sure that the elbows go out while maintaining the same position with the rest of the body.
• Inhale and bring the barbells to your chest.
• Hold for a second or two before returning the barbells to the starting position.

• There are several alternatives that one can do with this exercise. Repeat the exercise by maintaining a narrow grip on the barbells with your palms close together and then with a very wide gap in between.

• Lie on your stomach and place your hands below your shoulders, palms facing down, fingers stretched out.
• Make sure your hands are wider than shoulder-width apart.
• Your feet have to placed perpendicular to the floor such that the entire body weight is concentrated on the hands and the toes alone. Keep the rest of the body straight.

• Hold for a second or two and lower yourself.
• Now, push yourself up while keeping your elbows slightly bent.
• To make this push-up exercise even more intense, you can place a weight on your back.

When it comes to women and chest muscle exercises, the aspect of chest fat reduction is probably primary so that a toned look can be achieved through regular workouts. Here are some of the exercises that women can try. If weight training is not what you're looking for, then these routines are a perfect choice for you to opt for.

• Lie on a bench with your back to it and hold 2kg weight dumbbells in both hands (increase the weight as you get used to it).
• Dumbbell exercises, when used for chest exercises, prove to be an excellent way of getting the desired results.
• Lift the dumbbells to shoulder height and in the center of the chest.

• Just before you reach the starting position, try to get your upper arms into a position that is parallel to the floor.
• Slowly lower the dumbbells to the starting position. Make sure your elbows are pointed out.
• Repeat this exercise 16 times in sets of 3.

• Lie on your stomach against the surface, placing your hands shoulder-width apart and maintain a distance of around hip-width between your legs.
• You don't need a bench for this exercise. Just make sure you find a sturdy surface that has an incline to it.
• Stand on your toes.

• Return to the starting position.
• Lift yourself completely but do not lock your elbows at any point.
• Stand in this position then start lowering yourself till the chest is 4-8 inches off the surface.
• Do 16 reps of 3 sets each.

As you start getting into the momentum of chest building, you can opt for more intense workouts that focus on certain specific muscle groups in the chest. But until then, you need to keep at this and get that chest into form.