The chest muscles are the most visible set of muscles and, therefore, the ones that every hard gainer wants to build. The chest muscles are big and highly integrated with the other muscles of the upper body. For this reason they also get a lot of workout when you exercise other muscles, for instance when the triceps are trained. Here two excellent exercises that are easy and simple to perform but yield amazing results for the chest development are discussed.
Before moving on to explain the exercises, an introduction to the various muscles that form your chest is necessary. This will give you an idea of how well rounded these exercises are. The chest consists of;
Pectoral muscles (Pecs):These are the chest muscles, the biggest of which is the large fan-shaped muscle across your chest (Pectoralis Major).
Trapezius (Traps):These are the upper back muscles going from the back of the neck to the shoulders.
Latisimus Dorsi (Lats): These are large muscles of the middle back. When trained well, they make the desired v-shape that can make the waist appear smaller.
Mid Back:This is the home of the rhomboids, in the middle of the upper back between the shoulder blades.
Lower Back:The erector spinae actually extends the back along the spinal column and is responsible for, in addition to the abs, good posture.
Now for the exercises that will give you an amazing chest.
The Bench Press:
This is a compound exercise which works the pecs mainly but also trains the deltoids, triceps and biceps. This is the best exercise for building upper body mass.
How you do it: Lying face up on the bench, grab the bar from the rack with a wide grip. Lower the bar to middle of your chest and then raise it until arms are nearly locked. Keep your elbows out at a 90 degree angle from the body and don't let momentum do any of the work. Keep your feet on the floor and don't arch your back.
Variations: There are many variations to the bench press. You can train different parts of the pectoralis major with inclined (which works more of the upper pecs) and declined (which works more of the lower chest) bench presses. All presses can be done with dumbbells for a change.
Push Ups:
This is another compound exercise that works on the pes, the deltoids, the triceps and the biceps.
How you do it: place your palms on the floor, slightly wider than shoulder width and directly below your shoulders. Keep your toes on the floor and balance your body in this way. Lower your body until the chest nearly touches the floor and then push yourself back up again. Be sure to keep your elbows out at a 90 degree angle from the body and don't let momentum do any of the work. Keep your body straight throughout the exercise, including your head, keeping your eyes on floor below you. If you fail to maintain this position, your lower back will get all the workout.
Variations: Placing the hands closer together will exercise the inner chest more. Placing your hands farther apart will exercise the outer chest more. For more intense work, you can elevate your feet slightly with a pair of bricks on the floor or add
a weight plate to yourback.
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