Building a strong, defined chest isn’t just about aesthetics — it helps with posture, upper-body power, and overall athletic performance. Here are 5 essential chest exercises that truly deliver results.
-
Músculos
- Primário
-
Bíceps
- Secundário
-
Costas
-
Instruções
- Fique no centro de uma estação de polia cruzada com uma alça conectada em cada lado na altura dos ombros.
- Segure as alças com os braços estendidos para os lados e as palmas voltadas para cima.
- Mantendo os braços alinhados com os ombros, flexione os cotovelos, trazendo as mãos em direção à cabeça.
- Contraia os bíceps no topo do movimento.
- Retorne lentamente à posição inicial com controle.
-
Dicas importantes
- Mantenha os braços paralelos ao chão durante todo o exercício.
- Evite mover os ombros; concentre-se apenas na flexão dos cotovelos.
- Realize o movimento de forma lenta e controlada para melhor ativação muscular.
- Evite usar carga excessiva que comprometa a execução correta.
Rosca Bíceps Sobre a Cabeça na Polia
1. Barbell Bench Press
Why it works:
The classic mass builder. It targets the pectoralis major, shoulders, and triceps.
How to do it:
- Lie on a flat bench with your feet firmly on the floor.
- Grip the bar just wider than shoulder-width.
- Lower it to the middle of your chest, pause, then press it back up.
Tip: Keep your elbows slightly tucked in and maintain full contact between your back and the bench.
2. Dumbbell Chest Press
Why it works:
Offers more range of motion than the barbell and helps correct muscle imbalances between sides.
How to do it:
- Lie flat on a bench holding dumbbells at chest level.
- Press them upward until arms are extended, then lower slowly under control.
Tip: Don’t let the dumbbells crash together at the top — control is key.
3. Incline Dumbbell Press
Why it works:
Targets the upper chest, adding size and shape to the upper portion of your pecs.
How to do it:
- Adjust the bench to a 30–45° incline.
- Perform like a regular dumbbell press, but keep your focus on form and control.
Tip: Avoid going too steep — a higher incline shifts the work to your shoulders.
4. Push-Ups
Why it works:
Simple, scalable, and effective. Engages the chest, triceps, shoulders, and core.
How to do it:
- Start in a high plank with hands just outside shoulder-width.
- Lower your body until your chest nearly touches the ground, then push back up.
Tip: Keep your body in a straight line from head to heels and tighten your core throughout.
5. Cable Chest Fly
Why it works:
Perfect for isolation and definition. Cables provide constant tension, which challenges the chest muscles differently.
How to do it:
- Stand centered in a cable machine, with pulleys set at chest height.
- Grab both handles, step slightly forward, and bring your hands together in a wide arc.
- Slowly return to the starting position.
Tip: Focus on squeezing your chest at the top — slow and controlled wins here.
Leia o artigo completo
