Just like women fantasize about the flat-belly, men fantasize about the broad shoulders. This should just mean working on your shoulders and arm, it also includes a chiseled chest that will make you look like a superhero. If we look at most superheroes their costumes make their chest look bulky and muscular, which makes us realize that chest is indeed a very important part of the men’s physique. Most people focus only on abs, however, without a strong chest, you will not be able to lift weight properly. You will see that your weight lifting capacity has a lot to do with your chest workouts. In some cases, people realize that but their chest workouts only consist of bench-pressing and nothing else. Apart from this, chest-related deformities are pretty common because people have dominant and recessive hands. The chest on the dominant side is always bigger, stronger, and bulker as compared to the chest on the recessive side.
With the help of this article, we will talk about some of the best cardio and weight exercises that you can use for building up your chest muscles. We will also talk about a simple one-week plan that you can use for your chest strength. To help the beginner get involved in the exercises as well, we have listed easy cardio-based exercises that can be performed easily.
One Week Chest Workout – Everything to Know
This is a very simple workout that will only take half an hour. The main goal of this workout is to get rid of body fat and work on the chest muscles so you can gain muscle only in your chest region. This is an intermediate level training which means that if you are not familiar with the basic training this workout might not be suitable for you. Most people start with this training without knowing about the basics and eventually they end up getting injured because of using bad techniques. You can use this workout for at least 4 days and then take at least three days of rest. For this workout, you will need bodyweight, barbell, dumbbells, EZ bar as well as cables for the workout. There is no category of gender for this workout, you can start with this workout even if you are male or female. One of the most important things to keep in mind is to focus on a daily intake of protein, especially using fish oil, protein shake, protein bars, and CLA.
For Monday you can dedicate your workout to the chest and triceps. Start with dumbbell bench press, move to incline bench press, then do four sets of cable crossovers, close grip bench press, close grip bench press, triceps extension and finally close it off with rope pulldowns. This is a simple workout that is enough for one day.
For Tuesday you need to ease down the intensity and just stick to the abs and cardio. You just need a simple cardio session that will help you melt away the fat.
For Wednesday your focus needs to be on back muscles and biceps. Biceps triceps are very good for the chest because they will help you get a hang of your overall workout. Start with wide grip pull up, then switch to close grip pull down, cable row, barbell workout. Finally move to 4 sets of incline bench dumbbell curls and complete it off with dumbbell preacher curls.
For Thursday let your body rest a little and only perform cardio for 40 minutes. You need to make sure you are breaking a sweat and that is enough for you.
To sum it all up, it all comes down to the exercises that you choose and the lifestyle changes that you eventually adapt to. Most people select a good exercise but they do not focus on a good diet. Eventually they end up burning more calories and their body burns muscles as well. For bodybuilding, your main focus needs to be on marinating your calorie count in surplus. Apart from this, people usually get comfortable with the dominant hand and this eventually impacts their chest structure as well. The main thing that you need to keep in mind is to look for some easy exercises that require the use of both hands so that you do not have to face any imbalance. Another important thing is to let your body relax for at least 2 days so it can take time to heal otherwise overwork might even ruin your physique.
Ann Edwards is the fully qualified personal trainer from Elite sports. She has been helping people in the field of bodybuilding and fitness from more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team.