Bullet proof pecs are something that a lot of guys are into and a lot of girls enjoy looking at. Your chest muscles are a big group and quite complex so it takes quite a few exercises to hit all of the groups. If you are looking for some great chest exercises to shred you pectoral muscles then make sure that you add these to your routine.
Dumbbell Bench Press – This exercise should be standard in every chest routine and is pretty simple to complete. You need some pretty heavy dumbbells so you can get about 8 reps performed. Now just do your bench press as if you were performing them with a bar. When you are doing each rep try to press the dumbbells out as quickly as possible and then lower them back to the starting point in about 3 or 4 seconds.
Plyo Pushup – For this exercise you will need a medicine ball. Start off in a push up position with the medicine ball directly under your chest. Perform your first pushup and while you are coming up, hop your hands up onto the medicine ball. No perform another pushup and when you are finished drop your hands back to the floor in a normal pushup position. Repeat this drill for about 10 reps. You can add more as they become easier.
Wheel Barrel Walking – You have probably done the wheel barrel thing with a friend before and this is exactly what you are going to do. With your partner wheel barrel walk down about 30 feet and then back to the start without stopping. Now switch and have your partner go. Switch back and then you go again. Repeat this until you have gone 3 times. This is a great exercise because you are really isolating you chest muscles.
Dumbbell Fly – For this dumbbell fly you will need a set of dumbbells and a stability ball. Lie on the stability ball with only your shoulders resting on it. Now with one dumbbell in each hand bring them together over your chest as if you were hugging a barrel. Make sure that you go slow enough to control the dumbbells throughout the entire exercise. You should shoot for 3 sets of 10-12 reps.
Medicine Ball Pass – Using a medicine ball is a great way to exercise. For this drill you will need a 10 pound ball. Grasp the ball with one hand on each side and bring it to your chest. Now push the ball away from your body as if your were passing it to an imaginary partner. Chase the ball down and repeat this process again.
Chest exercises are really fun to do and I know that a lot of people like them, but in order to see the results you want you need to make sure you have a complete workout which includes back exercises, arm exercises, shoulders, core, and even leg exercises. When you are working out don’t take any short cuts. Work hard and the results will come.