What are the best chest exercises?

If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day. Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.

Adding muscle also speeds up your metabolism and helps you burn more fat, which may reduce the amount of tissue in your chest area. You can choose to do weight lifting exercises such as pec flyes or use your own body weight with moves such as pushups to sculpt your chest muscles and burn excess calories and fat.

Do push ups.

Do 3 sets of 15 push-ups, or as many as you can before growing fatigued. Add more reps as you gain strength.

Push ups also work your triceps and shoulders (deltoids).

Try this variation: elevate your legs by placing your feet on a block or step before doing the exercise.

The chest muscles are known in anatomical terms as the pectorals. The main functions of the “pecs” are to move the upper arms toward the center of the body and to shrug the shoulders forward. Pushups use both of these motions, so consistent work with push ups does make the chest muscles bigger.

In our discussion, we will look at what muscle groups to work together using a 3-day split schedule.

The chest, shoulders, and triceps.

The back and the biceps.

Hamstrings (biceps), calves and the glutes.

Day 1: training the chest, shoulders, and triceps muscles.

Day 2: back and biceps exercises.

Day 3: Leg exercises.

10 Best Muscle-Building Ab Exercises

Hanging Leg Raise Or Knee Raise.

Machine Crunch.

Cable Pallof Press.

Kneeling Cable Crunch.

Squat.

Ab-Wheel Roll-Out.

Exercise-Ball Pike.

Plank.

Arm Building Workout Programs

Close-Grip Barbell Bench Press. 3 sets, 4-6 reps.

Cable Rope Overhead Triceps Extension. 2 sets, 8-12 reps.

Triceps Pushdown. 2 sets, 15 reps.

Barbell Curl. 3 sets, 4-6 reps.

Dumbbell Alternate Bicep Curl. 2 sets, 8-12 reps.

Standing Biceps Cable Curl.

Palms-Down Wrist Curl Over A Bench.

After all, you’re not going to do a workout that includes just squat variations—unless you’re feeling particularly crazy.

Squat (High And Low Bar)

Front Squat.

Olympic Lifts: Snatch And Power Clean.

Deadlift.

Bulgarian Split Squat.

Hack Squat.

Dumbbell Lunge.

Leg Press.

Exercise 1: Barbell Curl. The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.

The main purpose of pullups is to increase the size and strength of your lats, biceps, triceps and the stabilizer muscles along your upper back and shoulders. Modifying your grip will get your chest involved in the exercise, but traditional pullups do not work your chest flexor muscles at all.

If you find one you like, try it for 4-8 weeks, then go back to your regular workout or try another from the list.

Upright Cable Row.

Front Barbell Raise.

Cable Front Raise.

Machine Shoulder Press.

Leaning Dumbbell Lateral Raise.

Cable Rear-Delt Fly.

Arnold Dumbbell Press.

Smith Machine Upright Row.

6 Ways To Get Ripped 6 Pack Abs

Rule 1 Eat Enough Protein. Protein will help you build lean muscle as well as burn body fat.

Related Video Different Types Of Protein! Watch The Video – 3:18.

Rule 2 Eat Post-Workout Carbs.

Rule 3 Eat Healthy Fats.

Rule 4 Focus On Your Diet.

Rule 5 Stop Doing Thousands Of Crunches.

Rule 6 Use Smarter Cardio Methods.

The 10 Best Muscle-Building Triceps Exercises!

Skullcrusher.

Close-Grip Bench Press.

Weighted Parallel-Bar Dip.

Weighted Bench Dip.

Triceps Dip Machine.

Board Press.

Seated Overhead Dumbbell Extension.

Cable Overhead Extension With Rope.

Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the “multi-poundage system”, this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.

“Push-ups are a higher value plank. You’re not only strengthening your abdominals by holding them still while gravity’s trying to push your hips towards the ground, but you’re also strengthening your upper-body pushing muscles: your chest, shoulders and triceps.”

Pushups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso. Pushups will improve muscular endurance within the upper body, strengthen both muscles and bones, create lean muscle mass that raises your metabolism and, of course, help keep you fit and healthy.

In the standard pushup, the following muscles are targeted:

chest muscles, or pectorals.

shoulders, or deltoids.

back of your arms, or triceps.

abdominals.

the “wing” muscles directly under your armpit, called the serratus anterior.

To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

The bench press is a core fundamental exercise for developing upper body strength. You’re not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). You just can’t develop the same upper body with any other exercise.

Target Muscle Group. Upper chest (clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms). Anyway, the point is that doing Incline bar presses is very important if you want to have chest thickness.