By Kirk Charles. For full functionality of this page it is necessary to enable JavaScript. Just in case. Highest-quality single-ingredient supplements. Maintaining a straight back and engaged core, raise your arms to the side with forward-facing palms. Building Chest Muscles. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Complete 10 – 12 reps for a total of three sets. Lower back with control, allowing your elbows to rest briefly on the ground. Keep your elbows at a 45-degree angle to help to keep your shoulders safe. Adding chains or bands to the ends of a barbell changes the load as you move through the different phases of the lift. What does this mean? Squeeze your chest muscles as hard as you can while you do this halfway motion. Mastering these Basic exercises will do more to your Muscle Building Journey than any other factor. Bands work in a similar manner using the constant tension on the bar. We’re adding in a move that will really focus the tension on the chest, providing greater muscle gains. Here’s the equipment you’ll need to perform the entire circuit: Let’s take a look at the muscles that make up the chest muscles. "This exercise can be an extremely effective single or double arm exercise increasing hypertrophy and muscular endurance (providing that pump) without putting the amount of stress on the shoulder joints that a chest fly with a dumbbell would," says athlete performance and development specialist Curtis Shannon, C.S.C.S. Or if you’ve been wanting to try out the decline bench press but aren’t sure if your form is correct. Keep your elbows at a 45 degree angle relative to your torso to keep your shoulders safe. This is the perfect chest workout for men who have a barbell setup at home. Likewise, you'll need to be eating right to gain muscle. Today, we’re bringing you some of the best tried and true chest exercises that you can use to meet your goals. Your movements should be controlled so that the plate can’t swing around and throw you off balance. Dumbbell Flys or Peck-decks or Pullovers . This is considered an isometric move and can increase muscle mass and strength. The muscle fibers continue to fire after the exercise is completed. The pectoralis major chest muscle is made up of an upper and lower pec. How to do it: Get your weights attached and stand facing the dip station. Keep your elbows in and your head in a neutral position as you lower. As you return your arm back to the starting position, avoid turning with the cable by squeezing your core and stabilizing your hip against the ground. If not, then you’ll need to hit the gym. How to do it: Get your weight and cables set, with the cables at chest level. Using the TRX straps makes this another more accessible option for home training.Do it: Grab the handles of a TRX strap and extend your arms in front of your chest. That’s why barbell presses generally build more raw strength in your chest. The movement also gives you another, more powerful option for at-home chest development.Do it: Get into a pushup position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line from head to heels. Press the dumbbell directly over your chest until your arm is straight. You can perform some at home without weights, but you will need some equipment to do the full workout routine. Squats, 4 sets x 5 reps. Front Squats, 2 sets x 6 reps. Each time you do the workout add five pounds to each move. Most people focus 90-95% of their chest workout on the lower-mid pectoral muscle development without even knowing it. Grab the barbell and lie on a bench. Lower the bar to your chest, and then push it back to the starting position. Take up to a 30-second break between sets as needed. Take up to a 60-second break between sets as needed. This will essentially allow you to get a greater adaptational response with less weight than with the flat benchpress. Men who suffer from man boobs, or moobs, should focus more on their lower pec to create better chest definition. Complete 10 – 12 reps for a total of three sets. Grab a handle with each hand, and stand in a staggered stance in the middle of the station. The difference here is that your hand placement will be outside of your shoulders. After the set, researchers noted a 26 percent increase of pec muscle activation compared to pre-instruction. Straighten your arms out to each side, maintaining your strong chest position. Tired of not having the defined pecs that bodybuilders and other people at the gym have? Old School Labs™ is a brand of COSIDLA Inc. You can switch from one side to the other or just do the side that needs it. As you're getting older, you should look to expand your chest day repertoire to keep gains coming. Take up to a 30-second break between sets if needed. Press the dumbbells up, directly above the shoulders. Let's break it down with dumbbells for some variety. Sit on the bench with your back against the pad. Start with the weights held with your hands at your pecs, as if you were preparing for a press. You can use ankle weights or strap a weight plate around your mid-section. The exercises we’re going to show you today include activating other muscles as well. Squeeze your chest to drive the weight up, then lower under control under the same path to just above your chest.