Want the appearance of a lifted fuller chest? Try this exercise.

If you want to have the appearance of a fuller more lifted chest this will be one of your go to exercises.

Training the upper chest can create the illusion of a larger and more sculpted chest, contributing to a more balanced physique. Thats the magic of bodybuilding!

Besides the aesthetics advantage, this type of exercise offers several other benefits, like: improving overall chest symmetry, enhanced shoulder stability, and can even alleviate certain posture issues.

A bench push-up primarily targets the following muscles:

1. The main muscle group worked during a bench push-up are the chest muscles. (Pectoralis Major and Minor): They are responsible for the horizontal adduction of the arms, bringing them towards the midline of the body.

2. Shoulders (Deltoids): The front and middle deltoid muscles of the shoulders assist in the movement of the arms during the push-up.

3. Triceps: The triceps muscles, located on the back of the upper arms, are engaged to extend the elbows and push the body away from the bench.

4. Core Muscles: The muscles of the core, including the abdominals, obliques, and lower back, work to stabilize the body during the exercise.

5. Scapular Stabilizers: The muscles of the upper back, including the rhomboids and trapezius, help to stabilize the shoulder blades and maintain proper posture throughout the movement.

To perform a incline push-up, follow these steps:

1. Set up with a bench or a stable elevated surface.

2. Stand facing the bench and place your hands slightly wider than shoulder-width apart on the bench, fingers pointing forward.

3. Step your feet back and straighten your body, keeping your core engaged and your back straight.

4. Lower your chest towards the bench by bending your elbows.

5. Pause for a moment when your chest is close to the bench, then push through your hands to straighten your arms and return to the starting position.

Doing a bench push-up, as opposed to a floor push-up, offers a few unique benefits:

1. Increased Difficulty: Performing push-ups on a bench elevates your upper body, increasing the difficulty of the exercise. This challenges your chest, shoulders, and triceps to work harder, leading to greater muscle activation and strength gains.

2. Greater Range of Motion: With your hands elevated on a bench, you can achieve a deeper range of motion during the push-up. This allows for a more significant stretch of the chest muscles and a greater contraction during the upward phase of the exercise.

3. Reduced Wrist Strain: Some individuals may experience discomfort or strain in their wrists when performing push-ups on the floor. The bench push-up can be a suitable alternative, as it reduces the angle of wrist extension, minimizing stress on the wrists.

4. Core Activation: The elevated position of the bench push-up requires increased engagement of the core muscles to maintain stability throughout the movement. This helps to strengthen your abdominal and lower back muscles.

5. Variation and Progression: Incorporating bench push-ups into your workout routine adds variety and allows for progression. As you become stronger, you can adjust the height of the bench or use additional equipment to further challenge your muscles.

Remember to maintain proper form throughout the exercise, keeping your body in a straight line from head to toe.

Here is a list of some other exercises that will give your chest, a more lifted and fuller appearance:

1. Push-Ups: All variations.

2. Chest Press.

3. Incline Bench Press.

4..Cable Flyes: Cable flyes.

5. Dumbbell Pullovers: Dumbbell pullovers.

6. Chest Dips: Chest dips.

So friends get to work and build that chest. Work that bodybuilding magic!