A well-defined and muscular chest is a goal I see among many of my male clients.
Understandably so, as a chiseled chest and amore toned upper bodyare staples of the classic male physique.
Combined with a protein-rich diet, floor exercises can be just as effective at building a muscular chest.
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The below exercises will fire up your pectoral muscles, helping you build a strong and defined chest.
Aim to hit three to four sets of 12 to 15 repetitions of each exercise.
you’re able to combine them into three to four weekly workouts for a comprehensive floor chest routine.
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Floor Fly
Floor flies are essential for targeting the pectoral muscles and enhancing chest definition.
Hold a dumbbell in each hand, arms extended upward, and palms facing each other.
Slowly lower your arms to the sides until your elbows touch the floor.
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Return to the starting position by squeezing your chest muscles.
Repeat for the target repetitions.
They also engage the triceps and shoulders and you’re free to perform the.
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Lie on your back with your knees bent and your feet flat on the floor.
Hold a dumbbell in each hand above your chest, palms facing forward.
Lower the dumbbells toward your chest while keeping your elbows at a 90-degree angle.
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Push the dumbbells back up to the starting position.
Repeat for the target repetitions.
Lie on your back with your upper back and shoulders on a bench or the floor.
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Raise the dumbbell(s) back to the starting position.
Repeat for the target repetitions.
Pushups with Rotations
Pushups with rotation enhance chest engagement while also working on core stability and obliques.
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Start in a pushup plank position with your hands under your shoulders.
Return to the plank position, and repeat on the right side.
Repeat for the target repetitions.
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Place a medicine ball under one hand, and assume a pushup plank position.
Perform a pushup, ensuring your chest touches the medicine ball.
Roll the medicine ball to the other hand.
Repeat the pushup, ensuring your chest touches the ball again.
Repeat for the target repetitions.
Perform a pushup, lowering your chest toward the ground.
Push evenly through both hands to return to the starting position.
Repeat for the target repetitions.
Decline pushups elevate your feet, targeting the upper chest for a well-rounded chest workout.
Assume a pushup plank position with your feet elevated on a stable surface or medicine ball.
Perform a pushup, focusing on your upper chest.
Push evenly through both hands to return to the starting position.
Repeat for the target repetitions.
