We are back with best chest workouts, the real top 8 that give results. These chest exercises include upper chest, middle chest and lower chest. In short this form the complete chest workout for building a muscular chest you will be proud of. In fact, it is focused on best mass builders provided you support your workout with a solid diet and continue on the must-have supplements like whey protein powder for muscle gain.
There is no particular order or preferred chest exercises listed here. The focus should be on giving your body a complete chest workout. Keep on alternating between them so that your routine does not stale quickly. Are you ready for the drill? Let us start.
1. Flat Bench Dumbbell Press
Dumbbells afford more freedom than barbell and are hard to work at, but give much better results. Dumbbells also have a positive point that you can slow your motion and get tighter control on your muscles for that perfect exercising satisfaction. Also, you can work on each side independently which groom the stabilizer muscles more. Lastly, flat dumbbell presses allow you to life a pretty heavy weight so that crossing your limits become easy.
Your Workout Details: Start with flat dumbbell presses for your chest workout for heavy sets in low reps. We don’t typically recommend doing dumbbell presses in addition to the barbell bench press because there is not much of a difference between the two, their moves are mostly similar, and this has been confirmed when the movements were analyzed by electromyography analysis.
2. Barbell Bench Press
Barbell lifts allow you to generate the most power and you can lift most weight using the standard barbell bench. BTW, it is also easy to control the lift than to press the heavy dumbbells. Take your time to master this exercise and make sure you learn this exercise properly. Increasing strength is easy as you can try many bench-press programs.
Your Workout Details: Start your chest workout for heavy sets in lower reps. You should vary your grip width for complete chest building. As you start going along well, you can easily increase the reps.
3. Incline Dumbbell Press
Everyone’s favourite list includes dumbbell presses because with the adjustable bench it is possible to do a number of exercises you cannot dream of doing with fixed bench. You should try changing the incline angle from one set to the next. When you target a muscle from different degrees of incline angles it is built more thoroughly, more completely.
Your Workout Details: You should do it as the first movement because the later you do this one, the less weight you will be able to push. Many people try pushing it to the third place and regret later. Hence the instruction.
In this exercise, slowly rotate the dumbbells from palms-forward to a palms-inward position during the concentric portion of the life, thereby really squeezing at the top. This will result in an even crazier pumps and remember that even a slight change will cause you to medially rotate the upper arm, and beautifully recruiting your pec-major.
4. Incline Bench Cable Fly
We do not love single-joint exercises but somehow it is one of our favourite. It is an effective more to isolate the pecs after completing your multi-joint exercises. Cables allow for continuous tension throughout the exercise’s full range of motion. Now, if you have had a good chest pump going, it is utterly satisfying looking at your performance as you squeeze out a few more reps.
Your Workout Details: Do the incline cable fly at the real end of your workout for higher reps sets of 12-14. If you are training with an able partner, do should always do a few dropsets for some real muscle-building fun!
5. The Machine Decline Press
Among the machines Hammer Strength allows you independent arm movement which is excellent for your chest exercises. Moreover, when you sit sideways on the machine and press across your body one hand at a time, the feel is totally different than when you do the same when you sit straight on.
When you sit sideways, you can always maximize your press with a pec-dominant horizontal adduction and benefit from the movement more. You can think about the primary muscle action of the pec major as traverse adduction, something like cable flyes.
Your Workout Details: This workout needs more effort from your stabilizer muscles when compared with machines. Start with free-weight exercises when starting. Remember that this should be the last multi-joint exercise in your routine.
6. The Incline Dumbbell Pull-Over
Wow, this incline version puts your chest muscles under tension for a long motion range, so much that you will forget flat-bench pullovers. Sit back against a bench inclined to about 45-50 degrees and ensure the dumbbell clears the top. Remember to keep this as a single-joint movement and do not bend or extend the elbows at any point within the exercise.
For each movement that you complete, there should be a specific reason in your mind and when you work on that, while thinking on it, you get more benefit. The pullover exercises definitely work the shoulder-extension movement pattern, that is, moving the upper arm backward, can really pressure the pecs as they are one of the primary muscle groups involved while doing this action.
Your Workout Details: Do your pullovers at the very end of your workout for sets of 14-16. While you are working on the set, you should hold the peak contraction of the last rep for a full five-eight seconds for maximum benefit.
7. Pec-Deck Machine
Many newcomers find the Chest Flys hard to train, either with dumbbells or cables as the arms ought to be locked in a bent position till the exercise finishes. However, as luck would have it, the Pec Deck makes things much easier as it allows you to work in one direction. Hence, without having to balance any weights, you can go for a great pump and this exercise is a great movement teacher.
The electromyography analysis shows that activation of the pectoralis major & anterior delt are similar between the pec deck and bench press. Though you will be working in different rep ranges for each one of the exercise, you will get great chest activation from this machine and we have no doubt about that.
Your Workout Details: You should hit the pec deck last in your chest routine for sets of 12-14. Do the dropsets and partial reps, pumping out as many as you can till doing any further is not possible.
8. Dips for Chest
Do you know that chest dips are a greater spot-free alternative to the decline press. Put your feet up behind you, and then lean forward as far as possible and then allow your elbows to flare out as you dip.
Your Workout Details: If you are strong then this lower-chest move will make a great finisher; on the contrary, if you are not, you can do it earlier in your session. It surely makes a great superset pairing with those push-ups for a big pump at the real end of your workout.