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Monday, April 11, 2016

The 8 Best Full Gym Chest Workout



There are dozens of exercises you can do on chest day, but you probably don't want to spend a Monday afternoon—or several Mondays—trying them all. You just want to know the best exercises for building a muscular chest, no questions asked. We've done the work for you, and found the top 10.

Mind you, this list doesn't correlate to the hardest chest exercises. It's focused on the best-of-the-best mass builders, with a little bit of instruction and explanation to complement each choice. You can swap exercises in your current routine for these choices, build your own chest workout with a handful of them, or just try one when your standard chest workout gets stale.

Without further ado, here are our top 10 chest-building exercises, ranked in no particular order.



Bench, Barbell







The barbell bench press is an upper body pressing drill that builds size and strength in the upper body, specifically in the chest, triceps, and shoulders. Lying flat on a bench allows for improved stability. The exercise allows for the greatest amount of weight to used, which makes it ideal for building strength, size, and power.


Incline Chest Press 





The incline chest press is one of the best alternatives to the bench press. It is performed on an angle, challenging your muscles in a slightly different way. It's one of the best ways to "lift" the pecs. It also works the deltoids a little more than the flat bench press. The incline bench press should be included often in your workouts. Substituting dumbbells is a great way to change things up. 



Flat-Bench Dumbbell Press





Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages.



 Chest Flyes






 Flyes are a solid exercise for working the chest and shoulders. They're great for building width in the pectoral muscles. The fly should be used with the above two exercises. Never substitute the fly for one of the above multi-joint exercises. Flyes can be performed with dumbbells or machines primarily. Try them on a cable machine for a unique challenge as well.
These are 3 of the best chest exercises for mass. Incorporate them into your weekly workouts and you'll start seeing improvements in strength and muscle tone.



 In the push-ups , the hand placement makes a difference to the area of concentration of the workout.






Wide hand position – with both hands open up wider than the shoulder, the push up is putting intensity on the chest.

Close hand position – with both hands at shoulder width or narrower, the workout concentrate on the triceps.

Feet elevated position– tension focus on upper chest and for higher intensity workout.





Seated Machine Chest Press




Why it's on the list: Free-weight pressing moves on a flat bench are great, but the machine press has some unique benefits. For one, it's easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing dropsets.

EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations because of a decreased need for humeral stabilization.3 This allows you to really target your pecs.


standing cable fly





In standing cable fly, regulate the cable and stand in between the cable station. Stand with one foot slightly in front of another and knee slightly bend. With body slightly bend forward, pull the cable forward by squeezing the chest muscles until both hands touching. The intention of this workout is to fully stretch the chest muscles and then squeeze it as much as possible. The weight used is in fact secondary. 


Peck Deck chest fly





In Peck Deck chest fly, adjust the seat height so that the handle are at the same height with your shoulders, keeping your arms slightly bent state, do not  over open your arms to avoid injury to the shoulder and do not use too heavy weight. Concentrate to fully squeeze your pectoral muscles to bring the handle to front and pause for 3 seconds before release back to the original position.


thanks for reading.


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