I don’t know about you, but as a guy, the most manly feature that works time and time again when it comes to turning heads is a prominent chest. It shows that you’re strong, capable and healthy. Even if you have flat chest at the moment, these exercises will get you started on getting some shape. All you need are a couple of dumbells and a barbell. If you want to learn how to get lean muscle on your chest faster, the one thing you need is high intensity workouts that include exercises like these.
1. Push up
Using your body weight to exercise is convenient and gives you no excuse for having a weak body. I actually do 50 diamond push ups before I have a shower, every day. Make it a habit and you will see changes. The common misconception is that a push up focuses primarily on the arms. Forget about the push up first. Try getting in the push up position, keeping your back as straight as you can. Hold it for as long as possible. You will soon feel strain on your torso and chest.
You all know how to do a push up, right? For the fellas, it’s just about keeping that nice, straight back, bending your elbows at 90 degrees. For the women, if you find that you can’t maintain the stance with your legs outstretched, try crossing your legs at the knees. The most important aspect is to maintain a straight back at all times.
2. Dumbell Flys
As the name implies, the main motion of this exercise is a “flapping” motion. It is important however that you don’t hyperextend your pectoral muscles. You will be able to find out which part of your pecs are weaker by lying down on the floor and slowly “flapping” your arms with reasonably weighted dumbells in each hand.
All you have to do is lift your arms slowly and make the dumbells meet in the middle, right above your chest. If you lie down on a bench instead, you can experiment with different heights and find out just where your pectoral muscles feel weaker. Controlling the dumbells and keeping them hovering parallel to the ground when you bring them back down is part of the effectiveness of this exercise. Again, there’s no hurry. If you’re new to learning how to get lean muscle in their upper body region, you might feel compelled to do this quickly. It’s not about speed.
3. Barbell lifts
Again, this exercise is commonly attributed to strengthening your arms, but if done properly, will give your body balance by strengthening your core. The worst thing you could do while doing a barbell lift is to bend forwards. It’s simply a matter of maintaining strict form and not letting your body slacken when you’re doing this exercise. If you find that you absolutely have to bend forward, you have to focus on strengthening your core (abdominal) muscles first.
Again, put your ego aside and start off with a weight that you know is reasonable. The goal is to build your chest up, not to show uff. Hold the barbell with your hands shoulder width apart and keep your back straight. Stick your chest out and keep it stuck out all all times when you lift the dumbell by curling your arms up. Keep your upper arms stable the entire time. The forearms should be moving only. Keep your abs tight during this exercise and your core will also get strong. Your pecs, being connected to your abs, will also gradually be built up and fortified during this exercise.
These three exercises are the top ones to do for people who are new to learning how to get lean muscle in their pectoral region. It’s natural to find that your shirts get tighter as you do these exercises; your chest muscles are developing. For those new to weightlifting, these exercises are a great transition stage as well.
Other Health and Fitness Sites Online
- Empty The Bucket » Bodyweight Workout – Are they Effective For promoting Muscle?
- 10 Minute High Intensity Interval Training (HIIT) Workout — Body Weight Workouts
- Bodyweight Exercise – Do They Acutally work For adding Muscle? | Host in the Shell Directory | Submit Articles | Search Find Free Content | Author Submission
