The chest muscle is known to be one of the most attractive muscles on the male body. A man with a strong chest is usually considered strong and virile. But in order to have a hard and ripped chest, you must put in the time and work that it takes to achieve that rock hard chest that the ladies love. So if you want that rock hard chest, continue reading, this article will explain to you how to get it and keep it. Trust me!!! The ladies are going to love your chest!!!

The chest is made up of the pectoralis major and the pectoralis minor. The pectoralis major is the larger of the two muscles. It extends over the clavicle and sternum and attaches the shoulder to the upper arm. The pectoralis minor sits under the pectoralis major and has a triangular shape.

Here are some exercises that will get your chest ready for exposure. Just work these exercises once a week and you will see results:

Incline Dumbell Press

- Lie on an incline bench with your back flat on the bench and feet firmly on the floor.

- Roll your shoulders back and down, so your shoulder blades are firmly pressed against the bench and your chest is sticking up.

- Once you have a feel for the position, take one dumbbell in each hand and lift them up straight up at eye level.

- Inhale while lowering the weight, and once the weight reaches chest level, exhale and push the weight back up.

- It’s always good to pause at the end of the movement and really feel the tension in the chest area.

- Remember to keep most of the tension on your chest, so try keeping the shoulders at the same level all the time and focus the tension on your upper chest.

Bench Press

- Lie flat on a bench press designed for barbell presses.

- Your back should be flat against the bench and the bar at eye level, above you.

- Grab the bar a little more than shoulder width with your thumbs either inward or outward, depending on your comfort level.

- Inhale and hold your breath as you lower the weight. When the bar reaches chest level with your nipples, begin to push the weight back up. Do not bounce the weight off your chest because it can cause severe injury.

- Slowly bring the weight up and down until you reach exhaustion.

- Remember to keep your elbows in the same axis while bringing the weight up and down.

Flat Dumbbell Flies

- Adopt a secure position on a flat bench and hold up a pair of light dumbbells for better form and execution.

- Point the weights straight up above the chest so the weights touch each other in a parallel way.

- Allow your arms to lower slowly out on each side. Keep your elbows slightly bent throughout the exercise to avoid injuring your elbows.

- Raise and lower slowly, keeping the weights under control as each repetition stretches your chest.

- Your feet should be firmly planted on the ground, and avoid the temptation to arch your back.

- Your knuckles should be facing outwards at the start, but in order to add a little more stretch to the movement, you can twist the dumbbells inward at the top of the movement.

When performing these exercises, focus on form. Decrease the weight and practice working on achieving the perfect form. Once you have a good form, then you can begin gradually increasing the weight. Perform about 3 sets with 8 – 12 reps in each set. Give these exercises a try and watch your chest grow bigger and harder than ever before.

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