Exercise Chest Muscles, Especially Popular with Men

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Training chest muscles is especially popular with men, they still radiate some strength.

For women it is of course very different, because the breasts largely hide the muscles from view. Nevertheless, well-developed chest muscles are also a nice plus for women. Training chest muscles is therefore for both men and women.

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Exercise chest muscles

Macho exercise

The exercise for chest muscles is the well-known bench press. This “macho” exercise is often used as a measure of strength. The exercise is performed by lying with your back on a flat weight bench, lifting the bar from the supports until the bar is directly above the pectoral muscles and the arms are straight. From this position you lower the bar to the chest, around the nipples. You often see people not lowering the bar completely, then the range of motion is not fully utilized and the muscles are therefore not optimally trained.

When the chest is touched, immediately begin to push up the bar while exhaling. Tighten the chest and extend the arms again. That’s one repetition. I recommend that after a warm-up set you always increase the weight slightly and then do sets of 12, 10, 8 and 6 repetitions,

Bench press, oblique presses

The disadvantage of the exercise is that the front of the shoulders must help a lot and for many people it is therefore better to start with oblique pressing. This is the same movement as the bench press, but the bench should now be set at an angle of 30 to 40 degrees. That way, the top of the chest is put under more strain. Women should start with this exercise anyway, because the top of the chest is the only visible part for them.


As the next exercise you do flyes. Use a flat bench every now and then, and an incline bench at other times. Lie on your back with a dumbbell in each hand and bring it sideways from right above the chest with the elbows slightly bent. Do a good stretch downstairs and then move them back in a wide arc while tightening the chest muscles hard.


As a last exercise you do pullovers. Lie your head over the end of a bench, grab the end of a dumbbell with both hands and let it stretch over your head with slightly bent arms until you almost touch the floor. Bring the weight all the way back up while tightening the chest.

Muscle pain is part of it

After two days, if you have never done this before, you will experience massive muscle pain . Do this once, twice a week at most (you shouldn’t neglect the other muscle group, of course) and after a few months you will have some pecs that you are proud of.

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