Chest day: 5 exercises for a powerful upper body
What's the story
Improving your chest flexibility and strength is critical for overall upper body fitness.
A flexible chest can improve your posture, lower the risk of injury, and help you perform better in a range of physical activities.
Strengthening the chest muscles also leads to improved endurance and power.
Here are five exercises that can help you achieve the same, effectively.
Drive 1
Push-ups for upper body strength
Push-ups are a classic exercise that targets chest, shoulders, and triceps. They help build strength by using your own body weight as resistance.
To do a push-up, get in a plank position with hands slightly wider than shoulder-width apart.
Lower your body until the chest nearly touches the floor, then push back up to the starting position.
Aim for three sets of 10 reps.
Drive 2
Chest flys with dumbbells
Chest flys are perfect to improve flexibility and strength in the pectoral muscles.
Lie on a flat bench holding dumbbells above your chest with palms facing each other.
Slowly lower the weights out to your sides while keeping a slight bend in your elbows until you feel a stretch across your chest.
Bring them back together over your chest, and repeat for three sets of 12 repetitions.
Drive 3
Incline bench press for upper pecs
The incline bench press also targets the upper part of the pectoral muscles.
Set an adjustable bench at an incline angle of 15-30%.
Using dumbbells or a barbell, press the weight from shoulder level up until arms are fully extended before lowering it back slowly.
Do three sets of eight reps.
Drive 4
Pec deck machine for isolation
The pec deck machine is built specifically for isolation and working on pectorals without significantly involving other muscle groups.
Sit at the machine with forearms resting against pads, and bring handles together by contracting pecs while controlling the movement throughout the range- aiming at three sets of fifteen repetitions.
Drive 5
Stretching routine post-workout
Incorporating stretching into post-workout routines not only aids recovery but also enhances flexibility around joints.
Simple stretches, such as doorway stretches, where one leans forward against a doorframe, can ensure balanced development.
When done consistently, this practice supports long-term benefits for chest flexibility and strength. It contributes to better performance in physical activities.