Achieving a bigger and stronger chest is a common goal amongst men. The chest is a complicated muscle group and is part of your body's pushing abilities. There are exercises that you can perform to build and strengthen your upper chest muscles. However, exercises for the upper chest will always include lower chest muscles and vice versa.
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Dumbbell Chest Flies
Dumbbell chest flies focus on working your pectoral muscles. To perform, lie flat on a bench, with a weight in either hand. Push the weights upward until they meet over your chest. Throughout the motion, push your chest outward, retracting your shoulders and pushing your shoulder blades together. Once the weights have reached the pinnacle of movement, slowly lower them to the starting position by your side. If you are performing the exercise correctly, you should feel a slight stretch during the downward movement.
Barbell Bench Press
The barbell bench press is one of the best upper chest exercises for men, as it works a large group of muscles in the chest area. Get in the starting position by lying flat on a bench. Position your body so that your eyes are in line with the bar. Grip the bar so that your hands are a similar distance apart, as when you do push ups. Carefully un-rack the bar, holding it over your chest, before taking a deep breath and lowering the bar to the lowest comfortable position for you. Pause, before pushing the bar upward, exhaling only when you know you are able to lift the bar completely. Once you have finished the movement, slowly lower the bar so that your arms form a 90-degree angle. For heavier weight sets, it helps to have a another person "spotting," who can help bring the bar back up, if necessary.
Cable Chest Flies
Cable chest flies are isolation exercises for your chest, which present resistance through the complete motion. Start by adjusting each side of the free motion of crossover machine so that they are at the same level. Place one foot in front of the other and bend both your torso and your arms slightly. Grip the handles and pull them forward so that your arms meet in front of you, before returning to the starting position and repeating.
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