The primary muscles of the chest are the pectoralis major and the pectoralis minor. Both of these muscles cover the upper and lower chest so most exercises will train both sections at once. Exercises that build muscle in the lower chest are the ones in which the pectoralis muscles--not the rotator cuff, shoulder or back muscles--are the prime movers. Besides several exercises, a diet that is high in protein is also important in building muscles.
- Skill level:
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Things you need
- Weights or gym membership
Lie down on a flat bench holding a dumbbell in each hand. Your arms should be extended straight up with your palms facing inward.
Lower the weights, holding steady control while moving your arms outward, until your arms are parallel to the floor. You should feel a good stretch in your chest.
Squeeze your chest muscles and bring the weights back up until they have returned to starting position.
Lie down on the decline bench and grip the bar with a grip that is shoulder width.
Raise the bar from the rack and lower it to your chest until it touches just below your nipples.
Press the bar back up.
Adjust the machine so that when you are gripping the handles, your arms are out straight and your elbows are even with your torso. Your back should be resting against the pad and your feet should be firmly on the floor.
Squeeze your chest muscles and push the handles together. As you squeeze, arch your back slightly so that only your upper shoulders are touching the back rest.
Lower the weight back under control.
Weigh yourself using scale. Ideally, use a scale that has metric measurements.
Multiply your body weight in kilograms by 2.0.
Record the final number that you have calculated. This will be your target for the grams of protein that your should eat daily.
Tips and warnings
- Determine the repetition range based on your goals. If you want to tone and build shape, use lighter weights with higher repetitions. If you want size, use heavier weights with lower repetitions.
- When lifting weights, especially if you are a beginner, use a spotter for safety.
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