We have all heart about workouts for stronger abs and improved core functionality, but it is just as important to have a stronger chest as well.
Your chest plays an important role in the upper body strength. Alongside better performance, it also allows for improved movement as well.
Furthermore, all chores that require you to push then deploy these muscles, and thus working them is important.
Chest muscles also are vital for better posture, thereby reducing the risk of injury that otherwise has you running to the best orthopedic doctor in Lahore.
These muscles also give support to the shoulder muscles as well, thereby reducing the risk of shoulder injury as well.
Chest workouts to do
After establishing that you need to do chest workouts, now it’s time to consider some good workouts that are not too overwhelming but are effective at the same time. Following are some of the best chest workouts that you need to add to your exercise regimen:
Flat Bench press
One of the most effective workouts that most people rely on are bench presses. You will be needing a bench and weights for this exercise.
First sit on the bench, and then lay back on it. Then, grab the weight, whether it be the barbell or dumbbell, whatever you are using. Your arms should be straight when grabbing the weight.
Then, slowly lower the weight to your chest, bending your elbows at 45 degrees. Pause for a few seconds, and then lift the weight back up. You can make it a target of having 24 or so reps in total and can divide them in sets.
Try to do with a trainer or spotter in site, lest you hurt yourself.
Easier than the regular pushups, and rather convenient to do are incline pushups. You can also add incline pushup to your warmup routine.
To do this, you’d be needing a support that relatively in low height, like a block on the floor, low-height counter, or sofa. Then, place both your arms on the surface of the support; they should be kept straight.
Then, walk your feet back, so that your body forms a diagonal. Keeping your back straight, gently lower your body, as you would in a regular pushup. Pause for a few seconds and come back up. Try to do at least 20 of these pushups.
Once you are comfortable and all warmed up, you can now get to doing the regular pushups. They are not only great for building solid chest support but are also great for abs as well.
To do the pushups, get into plank position. If you are a beginner, you can also then go on all fours, as that is relatively less challenging. Then, lower your body down, keeping your back straight. Your arms should be doing most of the movement. Do not sag your body. Try to do at least 8 -10 reps. 3 sets should suffice.
You will be need weights and incline bench for this workout. To do it, settle yourself over the incline bench. Make sure your feet are firmly planted on the floor.
Then, keeping your arms straight, take the weight off the rack. Now, gently move the weight towards yourself; it will come at par with your collarbone. Hold for a few seconds, and then stretch your arms back to the starting position.
Do around 25 reps of this but do breakdown in to sets. Have a trainer or spotter for safety.
As with any exercise, being careful is important. You should always do warmup exercises so that your muscles are ready for the workout. Similarly, have a proper cooldown routine as well.
Moreover, only push yourself as far as your body is comfortable. If you overdo it, then you might injure yourself, meriting a visit then to the best orthopedic doctor in Karachi.