4 exercises to quickly increase chest muscle strength

Strong chest muscles also contribute to improved posture. If both the chest and back muscles are strong, it will improve breathing ability. For women, strong chest muscles will help their breasts to be slightly higher than natural, according to the health website Healthline (USA).

Chest press machines are great for beginners and most gyms have them.

To improve chest muscles, people should regularly do the following exercises:

Push-ups

Push-ups are a simple exercise that we can do anywhere. This type of exercise is suitable for both beginners and those who have been practicing for a long time. In particular, push-ups not only target the chest muscles but also help increase the strength of many other muscle groups such as the shoulders, back, abdomen and triceps.

For beginners who are not strong enough to do push-ups with their hands on the floor, they can do push-ups in easier positions. They can do push-ups with their hands on a chair or table, and when they are used to it, they can switch to regular push-ups.

Push-ups with a harder variation

When you can do 10 to 12 push-ups per set without feeling too tired, then you are used to doing push-ups. You can move on to other push-up variations with a higher level of difficulty.

Instead of placing both feet on the floor when doing push-ups, the practitioner can put both feet on a higher position such as a chair, step or something sturdy. The higher the feet are placed, the more body weight will be placed on the chest, shoulder and biceps muscles.

Chest press machine

Almost every gym has a chest press machine. The advantage of this equipment is that it is suitable for both beginners and experienced practitioners. The thing to note for beginners is that when starting out, do not try to lift too heavy, but start with light weights, focusing on the correct form and technique. Once you get used to it, gradually increase the weight.

Dumbbell chest presses require starting with light weights, working slowly, and focusing on proper form.

Dumbbell Chest Press

When performing this movement, the practitioner will lie on his back on a bench, with his arms extended in front of his chest, elbows slightly bent, hands holding dumbbells and palms facing inward. The movement will begin by extending the arms to the sides, lowering the dumbbells to feel a stretch in the chest muscles, then contracting the chest muscles to close the arms back to the starting position.

This move is very good for the chest muscles. One thing to note for beginners is that they should only practice with light weights because with this exercise position, we cannot practice heavy, according to Healthline.

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