When we train in a sports center, we have to take into account all muscle groups when following a routine. If we want to show off our body and obtain a proportion over time, it is important to know that any muscle is essential when training. Therefore, although sometimes it is not given the importance it deserves, throughout this article we are going to describe exercises to train chest in the gym . With your effort and being aware of the results, you will end up feeling very proud of your evolution.
Exercises to train chest in the gym
As is often the case in these cases, chest training exercises in the gym are hard and need consistency to take effect. Now, realize that the goal you want to achieve is worth it. In this way, you must get involved and realize that every training day counts. Although it is difficult for us at times, the moment we look in the mirror and take pride in our perseverance, inspiration will grow. Next, we show you some of the most effective exercises so that you can achieve everything you set your mind to .
Band heating
To start this routine in which we want to perform chest training exercises in the gym , we suggest you do a warm-up with the use of a band. It’s very simple, what’s more, we just have to imitate the flapping of a fly. We have to pass the elastic band on a fixed support so that it supports our weight and allows us to do the movement as efficiently as possible. Now, we place the back in such a way that it is facing towards the grip support. At this point, we individually hold the ends of the band with our hands and bring them together in front of the chest, making as much pressure as possible.
One trick is to lean forward slightly with your hips . This is a way to avoid rounding the back.
Pectoral bench press
To perform the pectoral bench press, it is necessary to lie on your back on a horizontal bench, fully supporting it. Next, we have to raise the weight , starting at all times from the chest. Thus, we are going to contract the pectoral muscles and, also, we will achieve the traction of the arms. To achieve the exact position, the bar must be placed in the mid-chest area .
The route we must follow will depend on whether the material we use is dumbbells or a bar. Now regardless of this, the arms should go up at the same time. In the case of the dumbbells, we will place each one next to the trunk at the beginning of the exercise . Now when we raise them all the way they should come together in the center. Ultimately, the shape that we will draw will be that of a triangle. The base would be our chest and the upper point the end of the route. In the case of the bar, the movement will be linear, maintaining the same posture at all times.
If we execute the exercise properly, we will work the pectorals in a very efficient way because, without a doubt, it is one of the most complete that exists.
Incline chest press
If we want to perform the incline pectoral press , it is necessary to have a bench on which to support the back. Now, this time it will not be in a horizontal position, but it will be slightly tilted upwards . In this way, the results will be different, because the muscles will not work the same.
In this case, the arms will be located above the middle of the pectorals and on each side of the chest. It doesn’t matter if you choose the dumbbells or the barbell.
With the incline pectoral press , we will work the upper part of the chest. The back must be straight at all times without detaching from the bench . In this way, we will ensure that the tension does not deviate, avoiding any injury in the lumbar area.
Decline chest press
Again, one of the main tools will be a bench. Leaning our back on it, we can complete all the steps that must be followed to perform this exercise. The movement is very similar to the one we have executed in the previous ones. Now, in the case of the decline chest press, the lower body will be higher than the upper body . In this way, we will work the lower part of the pectoral, managing to mold this very important area in order to achieve a body of registration.
Dumbbell openings
Another exercise with which we can exercise the middle area of the pectoral is based on the opening with dumbbells . To do this, we have the opportunity to choose any of the three previous positions, selecting the one with which we feel most comfortable. We will always have to do it on a bench , becoming an essential material in this case.
Once the position is chosen, we will grab a dumbbell with each hand . The arms should not be fully stretched, but must be slightly bent to avoid stress falling on the shoulders . Likewise, they must be at the pectoral level at all times. When we have reached this point, we open to a position simulating the shape of a cross. At this time, we return to the initial posture by contracting the chest muscles.
Push-ups on the floor
Another of the exercises to train the chest in the gym is the push-ups on the floor. In principle, it may seem simple to us, but without a doubt it is very complete to achieve those muscles that we had marked from the first moment.
To execute it, we have to place ourselves with the body straight on the floor , maintaining this position throughout the entire exercise. The support will be made on the palms of the hands and also on the tips of the feet. The first ones should be at chest level.
At this point, what we have to do is elevate the body . We will do this by contracting the muscles of the pectorals. The arms will serve as a lever, both when going up and down. We insist that we must not arch our back at any time. With this movement we are going to focus the effort on the middle part of the pectoral .
Variations
There are many variations on this exercise . For example, we have the opportunity to place a disc on our back to increase the effort made by our muscles. Likewise, it is possible to use a step in order to raise, for example, the legs and extend the results of the push-ups. If we comply with the latter, by supporting the tips of the feet on the device, we will achieve that the working angle varies, forcing the muscles that are in the upper part of the chest.
Now, if it is the hands that we want to place on the step, the greatest effort will be focused on the lower part of the chest. On the other hand, not only in this exercise, but also in all those that we have described before, we will work the arms , specifically the triceps . In this way, we will be able to multiply the results and obtain greater benefits than we had proposed. We will feel, above all, very satisfied with ourselves as time goes by and we become aware of everything that we are capable of obtaining.
