A well-defined chest is one of the priorities of men when it comes to improving their physique. Aside from it gives an aesthetic appearance of their body, it also makes a man look more masculine. The chest muscles are best improved through exercise and the following are the routines that help give the chest the definition it deserves.
According to Quick and Dirty Tips, there are three primary keys towards achieving a highly defined chest and these are presses, flyes, and posture. As per the publication, the press should come from all angles, which can be done by doing the incline, the decline, and the flat chest presses. In addition, flyes help add details to the chest, particularly the inner chest muscles, in which certain presses cannot reach effectively. Some variations of flyes are seated fly, lying fly, decline fly, and standing fly. To enhance posture, exercises that also stimulate the shoulders and the back, such as pull-ups and push-up rows, can be done.
Muscle balance, intensity, and volume are three factors that contribute to sculpting a good-looking chest, as highlighted in Bodybuilding. As per the publication, muscle balance refers to the equilibrium between the chest and the back muscles, which are, according to most bodybuilders, opposing muscle groups. Working the upper back is a key rule for the person to get a bigger chest. In addition to the visual balance, doing so will provide a thicker and biggest chest in side view. Moreover, back training, not only enhances the back muscles, but it also prevents shoulder problems created by the imbalance between the two aforementioned muscle groups. In line with muscle balance, there should also be balance between intensity and volume, as per the publication. It is indicated that low-volume and high-load workout results to a boost in testosterone production while high-volume and low-moderate load training elicits better growth hormone response. Another set of exercise that can provide chest definition include dumbbell chest flyes and barbell chest presses. As per the publication, the said routines will pre-fatigue the chest and make it work more. The person may begin training the chest with two to three sets of dumbbell chest flyes, which are followed by barbell or dumbbell bench presses. This way, the chest gets overloaded while fatigued and the triceps will be the ones to assist the chest in doing the routine.
Crossovers and dips are two additional exercises that gives the chest a better shape. According to Prime Health Solutions, the cable cross overs benefit the chest by providing extra pump to the muscles and giving a wider stretch to the muscles. It should be noted that during the workout, the body should focus on a good form, with the arms taking all the way back to feel the stretch in the chest area. As per the publication, weight is irrelevant in this routine; thus, a person should drop his ego and just lift the weight that allows a good range of motion. Along with a good form, the weight is dropped, especially on the last set. The chest dips, on the other hand, serves as the finisher routine for the chest. It is recommended to do the exercise until failure and the person should lean in to the dip to focus the exercise on the chest, instead of the triceps.
It is indicated that the exercises can be done a single time every week if the person intends to do a “chest-only” workout, as per the publication. On the other hand, if the person wants to include the chest in a complete or full-body training, he may do chest workouts thrice a week, with 48 hour rest to allow the muscles to recover and grow.