Get That Arnold Schwarzenegger Chest
When you think about exercising, you likely think of traditional moves like walking or lifting weights. While those are great places to start, they’re also the tip of the iceberg. Working your chest is a crucial part of core strength (and spectacular pecs), so we’ve rounded up a few ways you can score a sculpted chest.
1. Barbell Bench Press
One of the easiest ways to work your chest is with a simple bench press. You strengthen everything from your shoulders to your triceps, and with proper form, you’re also able to get a good burn in your chest. If you’re new to the workout, it’s best to have a spotter until you've built your strength.
2. Dumbbell Floor Press
Bench presses require a trip to the gym or fancy at-home equipment, and not everyone wants to commit. Luckily, a floor press only requires a set of dumbbells and a comfortable mat to lie on. You’ll work the same muscles with a floor press, but it’s an easier move to execute.
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3. Standing Cactus Arms
You can do a lot of complicated stuff to work your chest, like hex presses, cable flies, and bear plank presses—but sometimes, the best burns are also the easier moves. Standing cactus arms work your chest, shoulders, and core, all without expensive equipment.
4. Glute Bridge Press
Why not work two birds with one stone? In addition to a healthy chest burn, bridge presses engage your core, hamstrings, and lower back muscles. Don’t forget to squeeze those glutes once you reach the top for even more calories burned!
5. Push-Ups
At the end of the day, nothing strengthens your chest like a good push-up. One of the best things about this classic is that you can modify it however you want—some people need to do them on their knees, while others increase the difficulty with added weights. It’s one of the easiest ways to work out your chest, so make sure to maintain proper form.
6. Cable Crossover
Cable crossovers are perfect for everyone. Even if you’re just starting, you can easily adjust the weight you use and build your tolerance with more trips to the gym. However, more advanced techniques welcome more of a challenge—everyone gets a serious, well-rounded workout that primarily targets the chest.
7. Standing Cross Chest Curl
Bicep curls work your arms, but you really build your pecs with cross chest curls. For this one, you simply bring one arm to the opposite shoulder and repeat. You’ll still target your biceps, only now you’ll work in your chest as well.
8. Modified Push-Up
Who said you couldn’t indulge in the old-fashioned modified version? There’s nothing wrong with catering workouts to your needs, and even on your knees, this burning exercise can still work up a sweat. Just keep your form in mind—it’s easier to lose track during modifications!
9. Band Chest Fly
Who knew that such a simple tool could add so much burn? For this one, all you need to do is secure two bands to a steady base, wrap the ends around your palms, and bring your hands together. You want to be careful not to round your back, and be sure to keep a slight bend in your arms.
Photo By: Kaboompics.com on Pexels
10. Hand Release Push-Up
Sorry, we’re not done with push-ups yet! If you’re looking to add a little flair to this one, you can always toss in a hand release. Once you lower your body onto the floor, you can gently lift your hands off the ground before pushing back up. You’ll engage your pecs, work your core, and activate those shoulders. 
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Of course, working out is only effective when it's done properly. Before you grab those dumbbells, let's explore a few tips to stay safe and get the most from your exercise.
1. Proper Warm-Up
You won’t get anywhere with your workout if you don’t warm-up first. A few minutes of basic stretches, burpees, or even marching in place can get the body moving and prep it for what’s to come. The last thing you want to do is jump headfirst into a burn.
2. Maintain Proper Form
It’s important to start small. It doesn’t matter if you’ve exercised for years—new workouts mean new forms, and doing them incorrectly leads to muscle fatigue and serious injury. It’s okay if you need to take things slow at first; you’ll pick it up in no time, and best of all, you won’t hurt yourself in the process.
3. Start Small With Weight
Some people underestimate chest workouts. When they think of tough exercises, they might picture squats or HIIT regimens. However, chest workouts can be just as powerful as crunches! That’s why you need to start with simple weights; biting off more than you can chew only causes injury.
4. Listen to Your Body
Our body warns us of any problems. If you feel muscle tightness, pain, or incoming cramps, stop your workout. Better yet, speak with your doctor about which exercises make the most sense for you. Even if you can’t do what you had in mind, you’ll still have plenty of options.
5. Don’t Ignore Your Back
Your back is engaged every time you work your core, so pay attention to any strain. With proper form and a good warm-up, you reduce the risk of injury and can maintain a proper schedule.
6. Gradually Increase the Difficulty
No one said you had to stick with novice routines. When weights get too easy and exercises don’t burn as many calories, you can kick it up a notch. Gradually increasing the difficulty keeps you safe, protects your muscles, and allows you to track your progress.
7. Stop Flaring Your Elbows
Our body protects us in ways we don’t even realize. To minimize the strain on our muscles, our elbows sometimes poke out to alleviate the discomfort. However, that move is a giant no-no. Flaring leads to all sorts of joint pain and potential nerve issues, so pay attention to your body. If you’re struggling with a weight, consider lowering it until you’re better equipped.
8. Full Range of Motion
One of the most important aspects of working out is a full range of motion. This can mean anything from extending the barbell to reaching the floor during a push-up. Many people look for an easy way out of a difficult position, but that only ruins their hard work.
9. Don’t Strain Your Neck and Head
It’s tempting to lift our heads in the middle of a bench press, but that tiny movement is exactly what hurts us. Lifting your head off the bench causes unnecessary strain, so work on lengthening yourself. Additionally, your shoulders and hips should also be on the bench.
10. Use a Spotter
Spotters are excellent for any first-time gym buffs. Even if you have an at-home setup, you can always recruit a trusted friend to give you a literal hand when you need it. It’s also nice to have an outside perspective on your progress and your form.
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