10 best exercises to make your chest strong

 How to make strong chest :-

It is the dream of every man that his chest looks good and strong. Because it gives a very good shape to your body.

You must have often seen that when people with wide chest wear T-shirt or shirt, their personality muscular body builder looks very great. That's why people like us like people with big chest like Hrithik Roshan, Tiger Shroff.  

For Heavy Chest, you have to take the help of a good gym trainer. However, only a few people are successful in this. Because it takes a lot of hard work. You always have to be careful or else you may get hurt.

There is a technique to increase the chest. If you adopt some exercise tips in your gym in the right way, then you will definitely be able to get Ripped Chest.

May be you have ever searched some such things on google or youtube

For example, learn how to make your chest full in just 30 days.

 Easiest way to get strong chest.

how to make big chest like tiger shark

best exercises to increase chest

It is also important to have this information about the chest.

 In (Human Anatomy) the chest is called pectoral. There are two muscles inside it, the pectoral major and the pectoral minor.

The outer muscles are called the pectoral major and the inner muscles are called the pectoral minor. No matter how much exercise or bench press we do, we train only our pectoral major. Only with cable fly exercises can you stretch the pectoral minor.

The pectoral major muscles increase the thickness of the body and the pectoral minor increases the width.

If we talk about the external muscles of the chest, then there are different types of exercises for the upper, middle and lower chest. The line dividing the left and right chest is called the center line. Its chest depth) depends on the thickness of the right and left chest.

It is important to do this along with exercise

If you want to make heavy chest then you have to add some extras along with the exercises. For that you wake up 1 hour early and sleep after 1 hour so that you will have 2 hours extra time.

300-400 Cal in this 2 hours. You will have to take extra (calories) and at the same time you will have to do some more exercise (2 times a week) so that your week muscles (chest) will gradually start getting stronger and tighter.

These are the best chest exercises to build a muscular chest:

Below are some important chest exercises which will help to widen and strengthen your chest.

1. Barbell Bench Press:-

By lifting the weight in the barbell / rod, you can do the bench press exercise with maximum weigh deept. This strengthens and make your pectoral major muscles and your chest, which used to look simple, will now appear to grow outwards.

Reps:

Apply weight according to your capacity for 3 sets of 15, 10, 8 reps. In this, slowly move the barbell up and then slowly bring it down near the level of the shoulder.

2. Incline Barbell Press:-

In this exercise, keep your bench 45-35 degrees upwards. Then put the weight in the barbell and slowly bring it down while lifting it upwards. This will make your upper chest.

Reps:

Do 3 sets of 15, 10, 8 reps with weight according to your capacity. And then gradually keep increasing the weight little by little till the last set. Do not lift heavy weights in the first place, otherwise there may be injuries.

3. Flat Bench Dumbbell Press:-

This exercise is also kept in the category of bench press, but in this we use dumbbells instead of barbells. The flat bench dumbbell press exercise is slightly more difficult than the barbell because it is difficult to lift the weighted dumbbell upwards. In this exercise you train your muscles with full speed.

Reps:

Do 3 sets of 15, 10, 8 reps with weight according to your capacity. Slowly move the dumbbell up and in the same way bring it down to the level of the shoulder and complete the reps with full attention while feeling the weight on the muscles.

4. Decline Barbell Bench Press:-

In this exercise, you will keep the angle of the bench 15-20 degrees down. Then by putting the weight in the barbell, pressing it upwards, slowly bring it to the lower part of the chest. This will train the lower part of your chest.

Reps:

Do 3 sets of 10,8 reps with weight according to your capacity. Then gradually keep increasing the weight little by little till the last set.

5. Seated Chest Machine Press:-

Free-weight pressing moves on a flat bench are great for the muscles, but the machine press has more benefits. In this exercise, while squeezing the chest, press hard inwards and slowly bring it out to the shoulder. In this exercise, the chances of injury are very less, and this will make your full chest.

Reps:

3 sets of 15, 10 reps, apply weight according to your capacity. Then gradually finish the sets by increasing the weight gradually till the last set.

6. Incline Dumbbell Press:-

In this exercise, you have to keep the angle of your bench 45-35 degrees upwards. Then according to your ability, while squeezing the chest from both sides, lift the dumbbell. This will build and train your upper chest.

Reps:

Do 3 sets of 15, 10, 8 reps and then gradually increase the weight till the last set. Not carrying more heavy weight than capacity can increase the chances of injury.

7. Chest Dips:-

This exercise is very difficult to do and for this reason many people do not do this exercise because in this you have to lift your whole body with the help of your hands. The shape of the lower chest is formed by this exercise.

To do this, keep your feet backward and lift your body slowly by bending as far as possible.

Reps:

It will be difficult to apply chest dips in the beginning, so gradually increase from 5 reps to 15 reps.

8. Incline Cable Fly:-

Your pectoral minor muscles will be trained in this exercise. This exercise is the best exercise to increase the width of the chest. You can also do it standing, leaning forward 60 degrees or lying down on a bench.

Just have to keep in mind that when you lift the weight forward, then with your hands, the chest has to be squeezed inwards from both sides.

Reps:

Do 3 sets of 15, 10, 8 reps with weight according to your capacity.

9. Incline Dumbbell Pullover:-

Forget the flat bench pullover, because the incline dumbbell pull-over breaks down the fibers of your chest completely, giving you a good chest shape. For this, the angle of your bench should be kept 45 degrees upwards. Just keep in mind that your elbows do not bend.

Reps:

Do 3 sets of 15, 10, 8 reps with weight according to your strength.

10. Push up:-

You can do this exercise anywhere, just like it can be done at home. This is the best exercise for the lower, middle and upper part of your chest. In this you can also keep weight on your back.

Reps:

You can do 3 sets of 15 reps or as much as you want because the chances of injury are very less.