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Thursday, January 31, 2019

Best Chest Workout: Follow The 9 Chest Exercises

So you religiously go to the gym every Monday to train chest, right? You hit the flat bench, hit the pec deck, and smash a few sets out on the cable cross machine.

So why isn't your chest growing?

While progressively overloading with weight or reps, chest growth could be slow due to genetics, poor quality contractions, or you simply aren't doing enough. Below are 9 different chest exercise variations you should try if you want to build a shredded chest.

Before we get started, a question. High volume or high intensity?




In the case of building your chest, you cannot choose one or the other. Including both high-volume and high-intensity training into your chest workout will elicit a growth and testosterone response.

9 Best Chest Exercises

#1 - Weighted Chest Dips





When done properly, weighted chest dips really puts some great tension on the pecs and they also develop huge arms at the same time.

Can't do weighted dips?

Find a hammer strength machine or an assisted dip machine and work your way heavier. The goal is to maintain proper form, increase intensity.




#2 -  Barbell Bench Press (Flat and Incline)

grip-barbell-bench-press


Barbell bench allows you to lift the heavyweights. It can be learned easily and accordingly, you can introduce variations in it to challenge your body. For doing an incline barbell bench press, benches are fixed at steep angles. You can also do low incline bench press by adjusting the angle. Start with a flat bench press moving onto inclines.

#3 -  Dumbbell Bench Press (Flat and Incline)

Dumbbell-Bench-Press

It helps greatly in developing the chest, biceps, and triceps. You should try to maintain the proper posture. It is great for building mass. You only need to ensure that the muscles are getting stretched properly.

#4 -  Low-Incline Barbell Bench Press

Low-Incline-Barbell-Bench-Press


It is the best chest workout which targets the upper body and its muscles. Low Incline Bench Press helps in targeting the upper portion of the chest. It also safer and more joint friendly. To do this exercise, you need to lie down on an incline bench. Grab a barbell and hold it above your chest. Move your arms upwards and then again get into initial position. Do the number of repetitions required.

#5 -  Seated Machine Chest Press

Seated-Machine-Chest-Press

Seated machine chest press is basically for beginners who want to increase strength and focus on strength. You must set up the machine correctly. Since the machines vary greatly you must get the help of an instructor. Sit on the seat and select an appropriate weight. Take hold of the handle and release the pedal taking the weight with your arm. Inhale and press forward while exhaling.

#6 -  Incline Dumbbell Press

Incline-Dumbbell-Press


You can do this exercise by using several angles on the bench. To do this exercise, grab the dumbbells and sit down on the bench. The palm of your hand will be facing each other. Using your thigh lift the dumbbell and hold them at shoulder width. Rotate your wrist and then lift your hand up with the help of your chest. Lock your arm and hold for a second and then lower the weight. Repeat the movement up to the repetitions that you have to do.

#7 -  Incline Bench Cable Fly

Incline-Bench-Cable-Fly

They are a great finishing move to wind up all the exercises that you have been doing. They hit the upper chest at the proper angle. To do the exercise, wheel a bench in between the cable stand and perform them at a lying position. A Proper movement will benefit you in building up your chest.

#8 -  Kettlebell Fly

Kettle-bell-Fly

The kettlebell is an efficient equipment and can be used in several ways for gaining strength. It is usually done by dumbbells but doing it with kettlebells will prove to be more beneficial. It works on your abs, triceps, and shoulders. Here is how you should do the kettlebell fly.

#9 -  Weighted Push-Up

Weighted-Push-Up





Certain weight, when added to the body while doing pushups, is bound to make your muscles put in more effort. The more effort they put in, the more worked up they get which makes them grow. You must start in a normal push up position and add resistance by wearing a weighted jacket or adding a weighted bag on your back. Continue repetition as you would do a normal pushup.

Points To Remember before doing best chest workout:

  • A chest is divided into three parts – upper, middle and lower portion.
  • Different variations of bench press will help in the growth of upper chest.
  • Middle chest grows from exercises done on the flat bench.
  • Decline bench press stimulates the growth of lower chest.
  • Go for heavyweights to build a strong core.
  • Do the exercises in the proper form.
  • Take short rest in between.
  • Eat right to grow right.
  • Do not go for high reps.




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