Sport

Chest exercises for men. Best suggestions

What exercises to develop chest muscles to choose? Here are suggestions for your home and gym.

Published

2 years ago

July 23, 2021

Dominic Lyon

You need about 3 min. to read this post

What exercises for the chest increase the likelihood that we will get the desired sculpture of this part of the figure? It is worth finding such forms of physical activity that can be performed in a gym full of equipment, but also simpler exercises to perform in your spare time at home. Here are some examples

What do chest exercises give us?

He is wrong who thinks that exercises for the chest have little effect on other parts of the muscles. In practice, it is so that this type of exercise also engages the muscles of the shoulders and triceps. As a rule, care about the sculpture of the chest itself is important, because it is an extremely important part of the male figure

The most important rules of chest exercises

Chest exercises primarily involve the pectoralis major muscle, but also the pectoralis minor and the anterior cogatoid muscle. Their alignment from the ribs to the clavicles contributes to the fact that the first rule of training is not to start with them. With their fatigue, it will be difficult to give your best with other exercises. Weight, number of repetitions and technique are important. It is best to join the exercises twice a week.

It is very important that each exercise is performed with a posture that includes tightened shoulder blades and stiff wrists. Muscle building takes place through strength exercises that are complemented by isolation exercises. Proper chest training for men also includes proper rest, recovery and, of course, a well-chosen diet

The keys to a good chest workout

You can only talk about training that delivers the expected results when muscle mass gains are accompanied by strength maintenance. In addition, the training plan should include a varied set of strength and isolation exercises

Chest exercises at home in the gym

When doing chest exercises, we should vary their types. It is also good to prepare a training plan for ourselves both to use at the gym and at home, where of course we do not have such a large number of instruments. It should be mentioned, however, that chest training is supported by additional activities such as climbing, playing tennis, and especially swimming.

What exercises can we use at home?

Chest exercises at home are mainly various types of push-ups. This is primarily an exercise recommended for beginners, because it does not give such good results as, for example, lifting a barbell. These can be push-ups:

classic,
with legs supported on a fitness ball,
with legs in suspension,
with carrying our body weight,
on one leg,
performed on handrails.

Also recommended are stretches, which are exercises of isolated chest muscles. At home they are done with the use of TRX straps or furniture and dumbbells

What exercises are worth doing at the gym?

In this case, more classic activities will work. Among them will be:

pressing on a horizontal bench,
bench press in a sitting position,
pull-ups on a bar with a wide grip.

Main photo: Andrea Piacquadio/Pexels

Related Topics:exercise gym physical activity sporting activity

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Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart