Chest Workouts

 Best Chest Workouts

The Top 10 Chest Workouts to Build a Massive Chest

To build the massive chest you’ve always wanted, you need to incorporate chest workouts into your workout routine on a regular basis. While most chest exercises also help to develop your shoulder and upper back muscles, it’s important to focus on compound moves that bring multiple muscle groups into play when you’re at the gym or at home working out with weights. These are the top 8 chest workouts you should be doing in order to get the results you want.

1) Barbell Bench Press

Chest workouts are some of the best workouts you can do for your chest, but which chest exercises should you do? The barbell bench press is one of the best exercises you can do for your chest. It has been shown that even after a year of doing barbell bench presses, men still saw growth in their pectoral muscles. The two major muscle groups used in the barbell bench press are the pecs and deltoids. If you want to maximize how much weight you're lifting, it's important to have strict form with this exercise so as not to put too much strain on your shoulders.

2)Incline Dumbbell Bench Press

This chest exercise is one of the best workouts for building a powerful chest. If you find that you're unable to lower the dumbbells all the way down, try using lighter weight until your form improves and gradually increase weight over time. Keep your feet flat on the floor and make sure your entire upper body is on an incline bench. Hold onto dumbbells that are slightly wider than shoulder-width apart with palms facing in front of you. Slightly bend your elbows and use your triceps muscle for stability as you lower both dumbbells down to approximately two inches from nipples so that when arms are extended back up, weights will not touch the torso. With control, raise both dumbbells back up again by squeezing chest muscles at the
top the of the move.

3) Flat Dumbbell Bench Press

Best Chest Workouts? The Flat Dumbbell Bench Press is one of the best exercises you can do for your chest! It's also one of the best workouts because it doesn't require any equipment, so it's an excellent option if you want to work out at home or on the go. This exercise works your chest by making your pectoral muscles contract as you push up and away from the bench. If you'd like, placing your feet flat on the floor will put less emphasis on your arms and more on your chest. You'll know that you're doing this exercise correctly if you feel the tension in those muscles!

4) Decline Dumbbell Bench Press

Dumbbell Bench Presses are one of the most common chest exercises, but they're not the best exercise for building up your chest. The dumbbell bench press places a lot of stress on your shoulders, leaving them vulnerable to injury. Plus, while Dumbbell Bench Presses do allow you to overload your muscles more than Barbell Bench Presses do, they also don't allow you to fully stretch out at the bottom of each rep. This can lead to tight pectoral muscles and less muscle growth. If you have access to either an incline or decline bench, it's better for both safety reasons and muscle growth reasons to use those instead.

5) Push-Ups

As the most versatile upper-body exercise, pushups can be done anywhere and at any time. Plus, they're easy to do so you won't have an excuse not to do them! Pushups are also one of the best ways to train your core and glutes which is why they should be part of every workout routine. To get started, get into a plank position with your hands on the floor next to your shoulders, then lower yourself until your chest touches the ground while keeping your back straight. Then press up until you're in a plank position again. Repeat this movement for eight repetitions before resting for one minute.

6) Smith Machine Bench Press

Smith Machine Bench Press is one of the most common chest exercises. It targets all three chest muscles and is great for beginners. To execute this exercise, start by sitting down on the bench with your feet flat on the floor. Grab onto the bar (with or without weights) and bring it in front of you, then push it back until your arms are extended but not locked out. Then return to starting position by bringing your arms back in front of you and pushing them forward. Repeat for desired reps then move on to another exercise.

7) Cable Flyes

Cable flyes are one of the best exercises for building size and strength in your chest, as well as your shoulders. To do cable flyes, set up a low pulley with a V-bar attached to it. Stand facing the machine with your feet hip-width apart and knees slightly bent. Grip the bar with an overhand grip (palms facing away from you) and pull it directly out in front of you until your arms are fully extended. Your elbows should be pointing back behind you throughout this movement, not out to the sides. With control, lower your arms back down in front of you to starting position while keeping tension on the muscle. This is one rep.

8) Weighted Dips or TRX Rows

Weighted Dips or TRX Rows are two excellent exercises for building your chest. Both of these exercises use your body weight, but you can also add additional weight by holding a dumbbell between your feet. These two exercises will target the three main muscles in the chest area: the pectoralis major, the pectoralis minor and the sternal head of the triceps. Weighted dips will also target your lats and rear delts.

9)Staggered Press-up

This is my favorite chest exercise, and it's great for beginners because it can be done without weights. Start in the top of a push-up position with your hands shoulder-width apart. Lower your body down to the ground, pause for one second at the bottom, then press yourself back up into the starting position. Keep alternating this movement until you reach 30 repetitions. This exercise will work your chest, shoulders and triceps muscles.

Start from a standard push-up position but with your hands out in front of you (not under you). Your hands should be about two inches apart, so that when you lower down into the push-up position only one hand is on the ground at any given time.

10)Dumbbell Half Flye

-Lie face up on an exercise bench and grasp two dumbbells.

-Allow your arms to hang over the edge of the bench. Bend your elbows and lower the weights out in front of you, but not touching your chest. Return to starting position and squeeze your chest muscles at the top of the movement. Repeat for specified reps.