Often a symbol of beauty and strength, a Well-developed chest is a goal for many bodybuilders and fitness enthusiasts. Along with the aesthetic appeal, the muscle group of the chest (consisting of the pectoralis major and minor) can help improve the strength and general agility of the upper part of your body, especially the arms. Performing resistance training exercises that work and reinforce both the pectoralis major and the minor can help maximize muscle growth.
Warm up your muscles before putting any pressure on them by completing approximately 10 minutes of cardiovascular exercises, such as walking, jogging, biking or rowing. Follow the cardio with one or two series of traditional push-ups, doing 10 to 12 repetitions per set, to activate the chest muscles.
Perform three or four series of bar bench press to develop the entire pectoralis muscle group. Load the bar with an appropriate amount of weight. The resistance should allow you to complete at least eight repetitions but no more than 12. Lie on your back on a bench for weights with the bar placed on your chest. Place your flat feet on the floor with your knees bent at 90 degrees. Put your abdominal muscles towards your lower back. Let your lower back flatten against the bench. Lift the frame bar and carry it just above your chest with your elbows bent and pointing to the sides. Push the bar directly above you towards the ceiling until your arms are straight. Keep your elbows soft. Hold the contraction until you count to one and then slowly lower the bar to the starting position. Complete three or four series of eight to 12 repetitions.
Complete three sets of explosive arm push-ups, a more challenging version of traditional arm push-ups. Stay on your hands and feet on the floor or on a firm exercise mat. Place your hands under your shoulders. Contract your abdominal muscles to protect and flatten your lower back. Slide your shoulder blades towards your back. Contract the toes of your feet and raise your knees until your body is in a straight line from your head to your heels. Bend your elbows and lower your chest to the floor. Press the floor again with your hands using as much force as you can, so that your hands are off the floor while your arms are straightened. Bend your elbows slightly as your hands fall back on the floor, and immediately proceed to the next repetition. Aim to complete two to three sets of six to 10 explosive arm push-ups.
Stretch your chest after training to rid the muscles. Stand firm and join your hands behind your lower back.Lift your chest Raise your hands towards the ceiling until you feel a spurt in your pectorals. Hold the stretch for 30 seconds and release.
Consult a doctor before beginning a new training or fitness program. Let him know if you have any injury or chronic illness in your lower back, shoulders or chest.