4 exercises to quickly increase chest muscle strength

Strong chest muscles also contribute to improved posture. If both chest and back muscles are strong, it improves breathing. For women, strong chest muscles will help their breasts lift 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 your chest muscles, you should regularly perform the following exercises:

Push-ups

Push-ups are a simple exercise that can be done anywhere. This type of exercise is suitable for both beginners and experienced exercisers. In particular, push-ups not only target the chest muscles but also help strengthen many other muscle groups such as the shoulders, back, abs, and triceps.

For beginners who aren't strong enough to do push-ups with both hands flat on the floor, easier push-up positions are recommended. They can try doing push-ups with their hands on a chair or table edge; once they get used to it, they can move on to regular push-ups.

Push-ups with a more challenging variation.

Once you can do 10 to 12 push-ups per set without feeling too tired, you've become accustomed to push-ups. You can then move on to more challenging variations.

Instead of placing both feet flat on the floor when doing push-ups, exercisers can elevate their feet on a higher surface such as a chair, step, or other sturdy object. The higher the feet are elevated, the more body weight will be concentrated on the chest, shoulders, and biceps.

Chest press machine

Almost every gym has a chest press machine. These machines have the advantage of being suitable for both beginners and experienced users. A key point for beginners is to start with light weights and focus on proper form and technique. Once you get used to it, gradually increase the weight.

Chest presses with dumbbells should begin with light weights, be performed slowly, and focus on proper form.

Chest press with dumbbells

To perform this exercise, the person lies on their back on a bench, arms extended in front of their chest, elbows slightly bent, holding dumbbells with palms facing inward. The movement begins by extending the arms to the sides, lowering the dumbbells to feel a stretch in the chest muscles, then contracting the chest muscles to bring the arms back to the starting position.

This exercise is very effective for the chest muscles. One thing to note for beginners is that you should only use light weights because you can't lift heavy weights in this position, according to Healthline.

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