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How To Get Strong Chest Muscles And Burn Calories? Try These Chest Exercises

What are great chest exercises for chest muscles? Find out easy exercises that will help you get a strong chest and feel more confident.

It’s good to know what the chest muscles are to properly perform the exercises for the chest, which in turn will allow you to have a strong torso. 

What are chest muscles?

The main muscle in your chest is the Pectoralis major. It is a large muscle that lies superficially on the front wall of the chest. It is shown in the picture below.

chest muscles
Pectoralis major

The function of the pectoralis major muscle is to bring the arm to the body (horizontal adduction), move it forward (flexion), and twist inward (internal rotation). 

Therefore, this muscle works intensively during swimming, lifting a bar, or climbing a rope. 

What are great chest exercises?

Some examples of interesting exercises for the chest muscles are presented below! 

You can do most of the exercises with weights or dumbbells as well.

Chest exercise 1

Traditional “push-ups” or kneeling push-ups

In this exercise, not only the pectoralis major works but also deltoid (the shoulder muscle and biceps (arms muscles).

push ups
Kneeling push-ups

To do the exercise put your hand on the mat with a distance wider than your shoulder from each other. In case you put your hand with shoulder-width apart, you will engage more to work your triceps (your muscle of the back of your arms).

You can put your feet or bended knees on the mat. If regular push-ups are too hard for you in the beginning then kneeling push-ups will be better. And later you can switch to regular push-ups.

Look at the mat in front of you to keep your neck straight as well.

Bend your elbows and bring your chest closer to the mat. Remember to keep your back straight and do not lean it. Contract your abdominal muscle to help yourself keep a straight position.

Next exercises are easier and you can do them with weights as well.

What are other great chest exercises?

Chest exercise 2

This exercise works mainly for the chest and shoulder muscles and partly for the back muscles.

chest exercises in sitting position
Chest exercises with your arms

Siting position. You can sit on the mat or the chair. Raise your arms to the side on your shoulder level. Bent the elbows at a right angle. 

Move your elbows closer to each other and later take them back to the side. 

Chest exercise 3

The exercise 3 works for chest, shoulder, and arms muscles.

chest exercises

To perform the exercise you need to have a sitting position. You can sit on the mat with your legs crossed or you can sit on the chair.

Bend your elbows and touch your palms.

Straighten the elbows, taking the palms away from the chest, and later bend the elbows back, bringing the palms closer to the chest. 

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Chest exercise 4

In this exercise work chest, shoulder, and partly arms muscles.

wall push ups
Wall push-ups

Stand in front of the wall. Feet hip-width apart. Put your hands on the wall in front of you. Bend your elbows as you approach the wall. Then straighten elbows and go back to the beginning position. 

Also, remember to contract your abdominal muscles so that your back does not lean during the exercise. It also can help you train your belly muscles.

What are advanced chest exercises for strong muscles and burning calories?

These exercises are great not only for the chest but also for the shoulders, arms, and legs.

Put your legs to the sides. 

However, move your torso to the back and keep your knee at the right angles to protect your knee joints.

Move your body weights to the sides.

You can do it with just your bodyweight or with weights or a homemade barbell. 😉

By the way, do you like my homemade barbell? 😂  It took me only 3 seconds to make it from 2 water canes and a broom.

Have fun!

Do you prefer to exercise with bodyweight or weights?

You can use weights. 🏋🏻‍♀️

They could be regular weights, dumbbells, or even water bottles. In my case, they were vinegar bottles. 😂

Anyway, no matter what kind of weights you use, remember to keep your wrists straight to protect your joints. 

In the movie, are presented a few examples of exercises with weights. 

However, exercises with weights are not for beginners. You should have no problem doing bodyweight exercises before starting a weight workout.

1️⃣ The first exercise is for the upper back. 

Pull your arms backward bending your elbows to the right angle.

2️⃣ The second exercise is for the shoulders (the middle part). 

Raise your arms to the sides. (Elbows should be slightly bent.)

3️⃣ The third exercise is for the biceps

Bend your elbows to the right angles. 

Which exercises seem to be the easiest for you? 🤔

Lunges are great to burn calories and have strong and amazing legs.

Stand tall. Legs with hip-width apart. Take a big step backward and return to a standing position.

Remember to bend your knees and hips to the right angle to protect your joints.

You can also use weights in this exercise. If you are exercising with weights, keep your wrists straight to protect your joints as well.

Have fun! 😉

Amazing Family Bench Workout! 👩‍👧‍👦

The training is great for the muscles of the arms, chest, legs, glutes, and lower belly! 💪

Exercise 1️⃣  Bench Push-Ups

Stand in front of the bench.

Place your hands on the edge of the bench just slightly wider than shoulder-width. 

Adjust your feet so that your arms and body are completely straight.

Bend your elbows and slowly lower your chest. Keep your body straight.

Push your body away from the bench until your elbows are extended.

Exercise 2️⃣

Stay in the same starting position as the previous exercise.

Alternately lift your legs.

Exercise 3️⃣  Bench Triceps Dip

Put your hands on the bench behind you. 

Slowly lower your body down, and later press the bench away to return to the starting position.

Exercise 4️⃣  Reverse Mountain Climber

Stay in the same starting position as exercise the previous exercise. 

Alternately bring one knee towards your chest, then return it to the starting position. 

I hope you like the family bench workout. 

What exercise is your favorite? 🤔

By the way, the camera operators for the family bench workout were my children. 😉

I hope you enjoyed the chest exercises and the information about chest muscles. If you have any questions feel free to ask me and don’t forget to get the free e-book below.

Polish post

Source: “Functional anatomy in the field of physical education and physiotherapy studies” – Bogusław Marecki

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