Pressing heavy weights is the fastest way to build a huge chest. Forget about peck deck flyes, cable crossovers, etc. Perform the following 7 press exercises to get excellent and quick results.
Pushups: The conventional pushup is one of the best exercises to build chest muscle fast. Do it with an absolutely straight body with buttocks clenched, abs braced, and elbows tucked in. Don't sag or get into an A frame. You can increase the difficulty level by strapping weights on your back.
Flat dumbbell press: Lie down on your back on a flat bench, hold two heavy dumbbells with palms facing in, and tuck in your elbows. Squeezing the dumbbells tightly, press them up in a straight line without wobbling and under complete control.
Incline dumbbell press: Lie on an incline bench set at 30 degrees and perform the dumbbell press as explained in the above paragraph. This exercise works the upper pecs and gives your chest a wholesome look rather than a droopy pecs look.
Dumbbell floor press: This one is also very similar to the flat dumbbell press. Here, you lie down on the floor instead of using a bench. Follow the same instructions. If you have a weak lower back, keep your knees bent with feet flat on the floor. Else, keep them straight.
Bench press: Lie down on the bench, arch your back and retract your shoulder blades. Get hold of the bar and perform presses with elbows 45 degrees to the sides of your body. Make sure you plant your feet firmly into the ground for good stability.
Incline bench press: This is similar to the bench press, the only difference is you lie on an incline bench instead of a flat bench. Set the incline between 30 and 45 degrees. You'll see that this exercise uses more of your upper chest and prevents the droopy pec look, which is why it should be a part of all muscle building programs.
Barbell floor press: Again, perform the same exercise but on the floor. This is a very good exercise for improving overall upper body strength.
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