best chest exercises

Chest exercises are good for breast improvement. And there are many chest exercises to choose from. You can choose a dumbbell exercise or one that you can practice without requiring any weight.

Here’re the 12 best chest exercises you can perform at home

1. Incline Dumbbell Press

Get an inclined exercising bench to target your chest muscles. Incline dumbbell press can strengthen the chest muscles so you get fuller breasts.

How To:

• Lie with your back inclined on the bench and shoulders pushed back
• Grab a medium size dumbbell in each hand to start
• Raise your hands with your palms facing forward
• Bring the dumbbells down close to your chest to complete a rep
• Do 3 sets of 15 reps each

2. Barbell Bench Press

It is a good exercise for chest muscles and you can do it in a neutral, inclined, and declined position according to your convenience.

How To:

• Lie on a bench with your back straight, knees bent, feet joined, and flat on the bench
• Grab a barbell with medium weight and hold it safely close to your chest
• Slowly push the barbell upwards with the force of your elbows
• Hold for a while and bring it down but avoid touching your chest
• Do 3 sets of 10 reps each

3. Camel Pose

Making a camel pose would open your chest and give a good stretch to your back. And you don’t need a bench or weight for this exercise.

How To:

• Get down on your knees with your back straight and hands on your waist
• Bend backward by looking up and extending your hands to your feet
• Open your chest and stretch your back while you hold your toes
• Hold the pose for 30 seconds
• Do 2 sets of 5 reps each

4. Overhead Shoulder Press

It is good exercise for the shoulders but it can also help strengthen and build your chest muscles.

How To:

• Stand straight with your feet shoulder-width apart
• Gran a medium-size dumbbell in each hand
• Hold the dumbbells over your shoulders to start
• Take the dumbbells up making an arc and bring them closer without straightening your hands
• Come down to the starting position
• Do 3 sets of 12 reps each

5. Wall Push-ups

It has multiple benefits as it works on the chest, biceps, lats, and core muscles. Also, it tones muscles and burns calories.

How To:

• Strand at an arm’s distance from a wall
• Keep your back straight and feet shoulder-width apart
• Reach your hands to the wall and place them firmly
• Your hands should also be shoulder-width apart
• Push your chest towards the wall and stop before touching it and come back
• Do 3 sets of 10 reps each

6. Decline Push-ups

Decline push-ups would put more pressure on your chest area than neutral push-ups. You will need a stability ball or a bench … Find more