The biggest network of muscles group is found in chest and hence, it requires strenuous exercises to get shaped and toned. Once, you get burly chest it would add on to your dazzling physique and appearance. New comers into bodybuilding must be aware of the fact that the physical workouts actually tear their muscles, which get developed again through high protein meals. The amount of protein required should be 25% at least of their total meal nutrients. With proteins, a balanced amount of fats, fibers and unrefined carbohydrates are also required.

Usually, chest muscles are worked continuously for one week with other exercises as warm ups. The bodybuilding workout involves barbells, dumbbells and body-resistance moves. Start with the most difficult and heavy exercises and move in a descending order therefore. Normally, 3 sets consisting of 10 reps are more than enough but at expert level the number of sets should be increased to 5 sets with 8 reps at least.

The flat bench press with Barbell (Wide-grip): Lie flat on the bench with square and flat feet, hold the bar at about double the width of shoulders and move the barbell periodically to your lower neck and upper chest. Take a warm up set with light weight and then move on to heavy weights. Make sluggish and silky movements to provide maximum expansion and contraction. Beware of heavy weights and angles to avoid over stress to the muscles.

Front Barbell Raise (Incline): Hold the barbell with the arms facing down, raise the weight above softly and continue till the arms are stretched at the back of your head.

Dumbbell Flies (Flat Bench): Take two dumbbells, place them straight up and move them down with bending arms at the elbow and finish when arms are parallel to the floor. Move periodically and avoid hyper stretching of shoulder joints.

Incline Press with Barbell (Wide-Grip): Hold the barbell with the arms facing down, raise the weight above softly and continue till the arms are stretched at the back of your head. Use heavy weights here.

Decline Press with Barbell (Wide-Grip): Hold the barbell with the arms perpendicular to the floor, raise the weight above softly and continue till the arms are stretched at the back of your head.

Flat Bench Dumbbell Press: Take two dumbbells, place them straight up your head and move them down with high elbows and upper arms parallel to the shoulders.

Flat Bench Dumbbell Pullover Press (Lateral): Take two dumbbells, place them on your upper body and move them backwards behind your head in a rotating manner towards the floor and bring them back to the upper body. Perform periodically at angle of 45 degrees.

Push-Ups Hands Together: Perform pushups with the body straight and hands and feet almost a foot apart.