A big chest is a sign of power and strength. You want to Build a Strong Big Chest this is five best exercises for you.
1.Barbell bench press
Position yourself on the bench with your feet firmly on the ground and your back flat (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench).
Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed.
Position the bar over your chin or upper chest, keeping your elbows and wrists straight.Inhale and lower the bar slowly until it touches your chest below your armpits. As you lower, flare your elbows out slightly.Next, exhale and press the bar up, keeping your wrists straight and your back flat.
2.Incline Dumbbell Bench-Press
Moving into an exercise that allows you to lift more weight, the incline dumbbell bench-press will now also allow us to get a good stretch and incorporate each area of the pec-minor.
Position the bench at a 30° angle (or whichever is most comfortable without involving too much deltoid).
Retract shoulder blades and explode upwards and begin the eccentric part of the contraction just before your elbows lock (do not lock out elbows.)
Keep constant tension on the pec-minor.At the bottom of the movement be sure to lower the dumbbells in line with the top of your chest at the height of your chin, and explode back upwards
3.Inclined dumbbell flys
Take a dumbbell in each hand and lie on a bench, feet firmly on the floor.Press your shoulders, back, head, and buttocks to the bench.Position the dumbbells near your chest and armpits with your palms facing inward.
Keep your wrists straight.Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest.
Your arms should be shoulder-width apart. Keep your elbows straight but not locked.Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest.Keep the dumbbells parallel.“Fly” the dumbbells toward the ceiling in the same gentle arc.
Using parallel bars extend yourself with your arms, feet in the air, lower yourself as low as you can comfortably go and bring yourself back up by extending your arms.
Play with the position of your body to find the most tension in the chest.If you have a hard time doing this unassisted, look to see if your gym has a machine that does assisted dips.
Dips achieves 79 percent muscle activation.
5.Decline Barbell Bench-Press
In order to make sure you have correct form and get the blood rushing to your lower chest, you should always perform a form-set and a warm-up set. Your form-set should be using the bar only, and your warm-up set should be carried out at a weight you feel comfortable performing 20 repetitions with.
Retract your shoulder blades, create a slight arch in your lower back but don’t take your bottom off the bench.
Take hold of the bar, so that your arms are at shoulder-width apart; bring the bar to touch just below the middle of your chest and press back upwards.
Keep your elbows tucked in, breathe out when performing the concentric part of the contraction and breathe in when performing the eccentric.
Once your form feels comfortable, carry out your warm-up set to fill your chest with blood and focus on using mind-muscle connection with your lower chest.
After you have performed your warm-up set, you’re ready to move onto your working sets.