Fitness
Our special workout for your chest
In fitness trainings and workouts, there are many exercises that train the muscles of the chest. There are almost 100 exercises to increase muscle growth and tone, define and strengthen muscles.
In fitness trainings and workouts, there are many exercises that train the muscles of the chest. There are almost 100 exercises to increase muscle growth and tone, define and strengthen muscles.
The pectoralis major muscle can be trained through relatively simple exercises - but the most effective workout is offered by your gym. There you can find the devices that are specifically designed for this purpose.
Before you start working out, it's important to look closely at the differences between training for men and training for women. Men and women usually have different goals when training chest muscles.
women want to strengthen their chest area through the workout. Even if the exercises do not significantly change the size of the breasts, they will slightly lift them and the overall silhouette will improve.
men On the other hand, the goal is to develop well-defined upper body muscles and get wider shoulders.
Read our top 4 chest training tips for men AND women here:
1. Dumbbell presses
The weight of the dumbbells should be selected so that it is a challenge for you. With a dumbbell in each hand, the hands are brought to the shoulders. From this position, the arms are brought up in a straight line in front of the body. Then move your arms down again in a controlled manner. 2 sets of 15 repetitions.
2. Dumbbell lifts
This exercise is very similar to the previous one. Lie with your back on the bench with a dumbbell in each hand. The arms are wide open and slightly bent. Bring them to shoulder height and lift them up, keeping them wide open. 2 sets of 15 repetitions.
3. Pushups
Take the plank position. The distance between the palms is just over shoulder width. The upper arms are at a 45° angle to the upper body. If that's too demanding, you can start on your knees instead of doing full push-ups. From workout to workout, you can increase the level of difficulty. 10 push-ups are enough for now.
4. One-handed recliner
As in the previous explanation, do the push-ups this time with increased difficulty to further train the deep muscles. To do this, get a low bench, place one hand on it, the other hand on the floor. Perform the push-up like this and change the position of your arms after the first round.
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