The reality is there are 3 or 4 ways to expand your chest visually in order:
A good starting point will be Dumbbell Bench Press (generally gets better range of motion than barbell), Dips, Barbell Rows, and Flies and/or Pec Deck if you have one. For some depending on your mechanics Dumbbell Bench ...
Right off the bat, you can't reduce fat from any particular part of your body. Spot reduction is a myth.
Most of the chest exercises you're looking at will build your chest proportionally. In general, the more inclined a movement (closer to over your head), the higher the pec area will be used. The more declined the movement is, like in dips, the lower the ...
It's not really a case of dips hitting chest instead of triceps. Dips hits both. But depending on how you do it, it will be working one more than the other.
If you want to engage triceps more, try not going down beyond a 90 degree elbow bend, and make sure you lock your arms out completely on every rep.
It's the upper part of the lift that engages triceps ...
Delayed onset muscle soreness (DOMS) is what what we usually mean when we talk about soreness. Let me explain some basics before going to the bench press example.
DOMS is caused in general by damaging the muscle especially when lengthening it at the eccentric part of the motion (ACSM, 2011) (Wikipedia, 2017). According to the wikipedia article I cited, ...
There are two main hazards for your hands when gripping things: developing callouses and blisters. If you have blisters (area of skin covering a pocket of puss), it is because you are letting the implement move in your hand.
The way to minimize callouses and prevent blisters is to learn how to grip the implement so it doesn't move in your hand:
If you are ...
In order to engage your chest during dips, lean forward slightly. It doesn't really have to do with the width of the bars, rather the angle of your lean. That being said, leaning forward will still work your triceps as well.
See this article for some good info on dips.
You're spending too much time benching light and doing heavily-counterweighted "pull-ups".
Instead of doing 36 light bench press reps and 3 or 4 heavy reps, do 15 to 25 heavy reps. Three to five sets of 5 at 175 sounds about right. Every week add a pound or three or five. Doing that a few times a week, plus eating and sleeping well, should have you ...
You say that you're doing calisthenics and you want to target the lower pecs. You have effectively just described the need for dips! My personal favourite exercise. I'm sure you already know how to do them and what they are. But a few pointers:
The more horizontal of an angle your torso is in equates to more of the chest being worked. This will still hit ...
It is a form of external rotation and works on the rotator cuff. Related exercises covers the topic in more detail, but I'll emphasize using light weights as the muscles involved are comparatively small.
Using a horizontal cable to put all of the load against the direction of motion, or lying down so that gravity accomplishes the same thing is probably ...
Well, if there is a "chest equivalent" to a handstand pushup or front lever, it's either a full planche or maltese. (or the push up variants of both exercises)
Both exercises require a lot more than just chest though, so they aren't JUST a chest exercise, but they require a lot of power and skill to perform.
I would say that of these two exercises, the ...
Having the dumbbells facing each other is different from having them parallel to your shoulders. They do hit the chest, but not as directly:
Your shoulders are in a more neutral and protected position, with minimal stress to the pec tendons. It's essentially safer and easier to go heavy with this form.
It emphasizes your triceps, lats, and pecs in that ...
Nobody is going to be able to answer that question but you. Let's assume your goal is maximal sarcoplasmic hypertrophy -- which means you want "bigger" muscles as fast as possible (not to be confused with more strength, since we can see our friend Clarence here squatting almost 600 lbs at 5'11" tall and only 190 lbs body weight is certainly not big: http://...
I would recommend the book "Never Gymless" for someone in your situation, imo it is the resource for training without equipment. It has 100s of equipment free exercises for building all aspects of fitness including strength. Some of the exercises are listed below.
Pushups, Diamond Pushups, Clapping Pushups, One handed Pushups, Pike ...
First off, Butterfly exercise and bench press are two different movements.
The butterfly is done like this and the chest press is done like this
At any rate, the stronger side of your body will always appear to be bigger, and even if that is not your stronger side, no human being is completely symmetrical. I have an inch size difference between my right ...
1) You can't spot reduce. Your body stores fat all over (and inside) of you in a ratio that's tied to your DNA. There's nothing you can do to target fat in any particular area.
2) You should get evaluated on your "moobs" to determine if you have gynecomastia (nicknamed: gyno ... like guy-no).
3) Most of your body fat deposits have to do with how much you ...
There are a few exercises I would recommend for such a problem.
Check these out:
Incline Dumbell Press
These suggestions are what worked for this guy, as well as some breathing exercises. I recommend you go check him out here:
I would say this only really applies to the bench, dumbbell or barbell...
Your grip and positioning on the bench is too high. It's probably more around your upper chest.
Here's what I would suggest
Scoot up on the bench until the bar is unracked at your middle
chest, and when it's off the bar it hovers around your lower chest.
Tuck your elbows in
This is just a comment but a rather long one so I can't put it in the comments.
There is certainly not enough information in your question to answer the question. Your question doesn't even quantify what it means for a muscle group to grow. Are you defining this by mass or by strength?
Lifting is not only personal and factors in sleep, eating habits, ...
Press ups, as stated in the question you linked to, are always a good option. You can use progressions and regressions, depending on your strength level.
Dumbbell floor presses are also a good alternative if you don't have a bench and you can probably do a dumbbell fly variation.
If you've got a couple of sturdy chairs, you can do dips between those (they ...
Using an inexpensive exercise ball, or, some other stable platform will increase the types of chest exercises that you can do. For example, you would then be able to perform a dumbbell fly and a dumbbell pullover, as well as, dumbbell presses.
Otherwise, you can look into:
Decline pushups with your feet on a stair.
Incline pushups with your hands on a ...
Personally I don't see it, and it could be the way you're standing, positioning your body, or holding your phone.
If you still see it and it bothers you, keep in mind a certain amount of asymmetry is entirely normal. It may be just be structure of your body.
If you decide you really want to do something about it, try exercises that recruit muscles from ...
It's hard to answer this question since you did not describe your form very well. The picture provided is the correct technique, and I don't know what your trainer is telling you.
Chest flys primarily target the chest. Secondary muscles used in this exercise include the front deltoids and the biceps. Biceps act only as a stabilizer.
The chest is much ...
To target the lower part of the chest, you want to focus on a declined angle during your exercises.
If you have no equipment, you can do push-ups with your feet on the floor and your hands on a higher platform, like such:
If you have some dumbbells, you can do dumbbells presses while you lie on an decline, elevating the lower part of the body. Like such:
Your intuition that the muscles moving the barbell left and right are not working against gravity is correct - these are the internal and external rotators of the shoulder, and the only resistance they will have is the momentum of the dumbbell, not its weight. The bicep and anterior deltoid will be isometrically loaded to hold the dumbbell up. This is very ...
If we understand the function of a muscle, that muscle certainly can be trained. Indeed, if a muscle has a function, performing that function is training the muscle. So the question is whether there exists such a thing as ‘inner’ and ‘outer’ pectoralis muscles, and if so, what their function is.
To be clear, there is strictly no such thing as inner and ...
If you're not seeing results working a body part once per week, I recommend trying to work that body part more often. Soreness doesn't really enter into the question unless it is debilitating.
I have not personally found that exercise variety makes a big difference for most adult men who are relative beginners, like you and me and everyone else bench ...
TLDR: Yes, you can certainly have a strong/big chest, or any other muscle you are looking for with hard work and the right diet even with small wrists. You might not have the same potential as the top couple percent of people, but that is just a reality of life for most people.
In this study they examined the differences of Total Body Fat (TBF), Fat-Free ...
Here are some good exercises you can do at home with only bodyweight that require quite a bit of strength, and should keep you within the 8-12 rep range for a while -- which is what you're looking for if you'd like to put on size:
Wide grip dips (on kitchen counter)
One arm pull-up
Handstand push-up (with variations)
One-arm push up
I find it really hard to believe that you have a meagre 15 minutes each day to exercise. If that is the case, you should take a serious look at moving around your schedule to allow more time, at least half an hour to 40 minutes. Stay up later, prepare meals in advance to reduce time spent cooking, etc.
Before I explain some things that I do without ...