Easy Ways to Build Chest Muscles

Exercising the chest muscles can form tighter muscles that support the appearance. Not only that, training the chest muscles also helps you stay healthy and strong in old age later. However, the main thing from training the muscles of the body is that it can increase the body's metabolism. Muscles that experience contractions make the body more sensitive to the hormone insulin and increase the ability of muscles to use glucose. As a result, the body helps in burning blood sugar. This situation can ultimately protect you from the risk of diabetes.

Getting To Know The Chest Muscle

In the upper chest, the most dominant muscle is the pectoralis major muscle. The shape resembles a stretched fan. These muscles keep the arm attached to the body. Complaints that often occur in this area are bruises, chest pain and reduced muscle strength, but injuries are very rare. Under the major pectoralis muscle there is a minor pectoralis muscle. In addition there are also various other muscles that also form the chest, including the trapezius, infraspinatus, and teres major muscles. In addition, major rhomboid muscles, serratus anterior, and deltoid also form the upper torso.

Exercise Shaping Chest Muscles

In building chest muscles, many types of exercises you can do. The following are some recommended exercises for building chest muscles:

• Push ups

Push up is one type of light exercise that is easy and commonly done to strengthen your chest muscles, arms, and shoulders. This exercise also does not use tools and can actually be done anywhere. Noteworthy in the push up position is that you have to look like a diagonal straight line from your toes to the head and don't be in a hurry to do it, stay relaxed and regulate your breath properly.

• Dumbbell bench press

This exercise needs to use support tools, such as barbells. Your position is lying on your back while holding the barbell tightly in both hands. After that, lift the barbell up parallel with both hands pressing the chest. Then lower the dumbbell slowly and repeat this movement.

• Incline dumbbell chest fly

In this exercise, you need to use special chairs namely the incline bench and barbell. This exercise is almost the same as the dumbbell bench press movement, it's just that you are leaning on your back to the chair with a 45 degree position. After that, position the dumbbell near your chest and armpits with your palm, then slowly press the dumbbell directly above your chest with your arms shoulder width apart. Then lower the dumbbell slowly like it was in the original position.

In doing this exercise you can actually do it yourself, but it is recommended that you do it with an instructor or trainer at a fitness center. This can reduce the risk of injury and build chest muscles with proper exercise. In addition, apply a healthy lifestyle to obtain optimal results in the formation of chest muscles.