TOP 10 BEST CHEST WORKOUT FOR BIG SIZE AND STRENGTH. -

28 January, 2024 Mathew Will 0 Comments 2 categories

Many gym-goers aspire to achieve a V-shaped body with a strong chest and broad shoulders. Building exciting chest muscles, like the pectoralis major, or pecs, takes time and dedication. It’s important to choose the right chest exercises that suit your body type and fitness goals. However, with so many options available, it can be overwhelming to figure out what works best for you. That’s why it’s advisable to seek guidance from a professional fitness trainer. They can provide personalized advice based on your individual needs, helping you create a workout routine that aligns with your goals and lifestyle. Remember to always exercise under their supervision to ensure safety and effectiveness. Below are some top best chest exercises you can add in your routine

WHAT IS CHEST MUSCLE ?

A strong chest muscle is essential for both aesthetic and functional purposes. Strong chest muscles contribute to a balanced physique, its enhance the appearance of the upper body and create a V-shaped torso. Functionally, a robust chest muscle provides strength and stability for various upper body movements, such as pushing, lifting, and pulling. To effectively develop the chest muscle, it’s important to incorporate a variety of exercises that target different angles and muscle fibres. Compound exercises like bench presses, incline presses, and push-ups are excellent for overall chest development.

while isolation exercises like dumbbell flyes and cable crossovers can help target specific areas of the chest for a more sculpted look. Consistency, proper form, and progressive overload are key factors in building and strengthening the chest muscle over time. Additionally, adequate rest and recovery between workouts are crucial for optimal muscle growth and repair. Having strong chest is everybody dream but it also requires lots of hard work in gym and good diet that help to develops it so having best line of exercise play vital role to get this.

1. BARBELL BENCH PRESS

Barbell bench press is a classic and essential exercise for various fitness goals. It is key part is powerlifting with the squat and deadlift it engages multiple upper body muscles, primarily the chest, triceps, and shoulders. There are variations to suit different body types, ensuring safe and effective training. Barbell bench press is excellent for chest strength and muscle growth. Dumbbell bench presses offer increased range of motion and help understand the movement better. Barbell bench press targets majorly triceps, and deltoids, ideal for building strength and muscle mass. barbell bench press targets both muscles, with further assistance from the triceps and anterior deltoids, and is great for building strength and muscle mass.

Barbell bench press is a versatile exercise for all levels and challenging also it give your upper body strength. It’s a powerlifting staple, and effective for building your strength and size. While great for chest strength, joining it with dumbbell bench presses enhances range of motion and understanding of the movement, benefiting various fitness goals. And this exercise in your daily routine and see the result in your chest. And always take your trainer advice while performing it this is one of the best workout that can give you good result.

Below are step to perform this exercise.

Step 1. Lie on your back with feet flat on the floor and abs engaged. Keep your shoulders back and down on the bench.

Step 2. Unrack the bar above your shoulders with a spotter if possible. Lower it slowly toward your mid to lower chest, within a comfortable range.

Step 3. Reverse the pattern and return the starting position

Step 4. Maintain posture, keep elbows under the bar, and avoid arching or rounding shoulders.

2. DUMBBELL BENCH PRESS

Below are step to perform this exercise.

Step 1. Sit on a bench with a medium-weight dumbbell in each hand, resting on thighs.

Step 2. Lower torso onto bench, hold dumbbells by armpits. Open elbows to sides at 45-70 degree angle. Feet flat, engage core.

Step 3. press the dumbbells away from chest, straightening arms so the dumbbells are directly over shoulders

Step 3. slowly lower the dumbbells back to the starting position, pausing when the dumbbells are just above shoulders.

3. INCLINE BENCH PRESS

Incline dumbbell press targets your upper chest, particularly the clavicular head of the pectoralis major and the anterior head of the deltoid muscles. Incline dumbbell press enhances chest strength, size and also staging balanced chest and shoulder musculature. Regular performance contributes to stable and strong shoulder joints, translating to improved functionality in daily activities. It is effective in addressing strength imbalances between sides, as each arm works independently. Additionally, variations like the barbell incline press and kettlebell incline press offer similar gains, providing options for diverse training approaches. When transitioning from flat bench press, adjusting to lighter weights is recommended to ensure safe and controlled execution. This exercise hit your upper chest and try to add this in your daily routine this will really give you impact in your body and always take your trainer advice while performing.

Below are step to perform this exercise.

Step 1. Set incline bench to 30 or 45 degrees, load bar, lie back, root feet into floor.

Step 2. Proper hand placement on the bar is crucial for the bench press. Hands should be slightly wider than shoulder-width apart to maintain proper form and avoid injury.

Step 3. Unrack barbell, stabilize above chest, pull to chest while engaging back, lower while stretching pecs, maintain shoulder contact with bench.

Step 4. Press bar upward, extend elbows, maintain control, avoid flaring elbows, keep shoulders on the bench.

4. DECLINE PRESS

Decline press is a one of the valuable exercises for targeting the lower pectoralis muscle providing significant benefits for overall chest Growth. It offers lifters an effective means of increasing press strength, particularly when compared to presses performed at inclined angles. Adjusting the angle of the press can also help alleviate discomfort on the shoulders, elbows, and wrists, making it a suitable alternative for individuals who experience issues with flat or incline presses. Additionally, the decline press addresses imbalances resulting from routines lacking lower pectoral prompt. Moreover, it strengthens muscles essential for everyday movements, and make you look fit and full of confidence in him. Try to add this workout in your routine this is impactful exercise. And take trainer advice before performing this.

Below are step to perform this exercise.

Step 1. Adjust bench to 30-degree decline, grab dumbbells, carefully get on bench, secure legs.

Step 2. Sit upright, dumbbells on thighs. Engage abs, lower slowly, ensure secure legs, maintain back position.

Step 3. Lower dumbbells, avoid elbow flare. Push up, engage chest and triceps.

Step 4. Press up and in until your elbows lockout, and both dumbbells touch lightly. Exhale and slowly bring the dumbbells back to your sides.

5. MACHINE CHEST PRESS

Machine Chest press is one of the exercise upper body growths and muscles like the pectorals deltoids and triceps. It is also crucial to maintain proper form and technique to maximize results and prevent injury in your body especially for beginners who might benefit from the guidance of a trainer or workout partner. Differences of the chest press can be performed with or without equipment, offering flexibility in training. Alongside exercises like cable crossover and dips the chest press contributes to upper body strength aiding in daily tasks and sports performance.

Muscle training also offer some extra benefits such as improved fitness and bone strength and mental well-being. While like the bench press, the Machine Chest Press targets specific muscle groups differently, allowing individuals to choose based on personal preference and comfort. Alternating between the chest press and bench press in workout routines can provide a well-rounded upper body workout. Always take help partner while performing this workout or trainer in your gym to perform. It is also one of best workout for chest most of the bodybuilder perform this regularly to get better result

Below are step to perform this exercise.

Step 1. Grasp the handles with a full grip, your thumb circled around the handle. Maintain a neutral wrist position with your wrists in line with your forearms.

Step 2. Exhale and push outward until your arms are fully extended (don’t lock the elbows

Step 3. Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.

Step 4. Bend your elbows and return to the starting position, breathing in during this recovery.

6. PUSH-UP

The push-up is a widely practiced upper body exercise in fitness routines. It’s a bodyweight exercise, making it reachable and convenient as it requires no equipment. This closed kinetic chain exercise engages multiple muscle groups, including the triceps, pectoral muscles, and shoulders. By maintaining proper position, push-ups can also strengthen the core and lower back by activating the abdominal muscles. They offer a fast and efficient way to enhance strength and endurance.

Moreover, push-ups are adaptable to various fitness levels, with many variations available to adjust difficulty. It is a versatile exercise that promotes a strong high plank position and relative strength, emphasizing your strength in proportion to your body weight. Whether you’re a beginner or advanced, push-ups can be tailored to suit your fitness goals and target different muscle groups. Wrong form of your body can injured you so right form is very important while performing this exercise.

Below are step to perform this exercise.

Step 1. Hands should be slightly outside shoulder-width apart at chest level.

Step 2. Feet should be hip-width apart and parallel to each other—not turned inward or outward.

Step 3. Maintain hips and shoulders aligned, neutral lower back. Tighten abs to support posture.

Step 4. The head should be positioned so the ears are in line with the shoulders. They should not drop down toward the floor or looking up in front of the body.

7. DIP

Chest dip exercise predominantly targets muscle such as the chest triceps and shoulders, making it one of most effective composite movement for building upper body strength. By supporting yourself on dip bars and avoiding letting your feet touch the floor you engage your upper body muscles to lower yourself and push back up to the starting position. Dips leverage your body weight for instead of external weights, making them effective for muscle mass development.

Adjusting the angle during dips allows you to vary the emphasis on your chest or triceps; a more upright position targets the triceps, while leaning forward emphasizes the chest. It is also advised challenge to include dips early in your training routine ideally as a first or second exercise, when you’re fresh and strong. Accessing with a trainer is advisable to ensure proper form and avoid potential injuries while performing this challenging exercise. Also add this workout in your daily routine. One of most challenging one to do but at the same time one of most effective one.

Below are step to perform this exercise.

Step 1. Grip your bars or rings, and lift yourself up. Straighten your arms, so that you are holding yourself up on the bars with your hands and your arm is locked vertically.

Step 2. Lower by bending your elbows. Ensure you lean forward as you lower yourself so that your elbows don’t flare out. Break parallel, so that your upper arms and shoulder dip just below your elbows. Don’t go too much further, or you risk hurting yourself.

Step 3. Explode back up, fully extending your elbows at the top for a strong finish. Adjust your elbow lock based on comfort.

Step 4. At first, dips will be challenging so go slow and build endurance. then Repeat, this steps again

8. MACHINE FLY

Machine fly exercise is very common one that help for building chest muscles quickly and developing muscle mass, targeting both the pectoralis major and smaller muscles located at the sides of the chest. This Exercise help to increased chest size and muscle Growth, and benefiting to one who is aiming bodybuilding and athlete also. Moreover, these exercises involve shoulder muscles and biceps, providing some support and stability to the pectoral muscles, Plus also protecting shoulder joints from injuries commonly encountered in racket sports or golf. Like some other strength training exercises like bench press, dips, and push-ups, butterfly exercise that put less stress on the wrists, making them suitable for one who want good impact to fitness enthusiast.

However, correct technique is very crucial for safe execution, requiring individuals to sit up straight, move handles slowly, and maintain control over hand mobility while avoiding overstretching the shoulders to prevent injury. And consult your trainer while performing to avoid any such injury. Try to add this in your daily routine. This Chest butterfly workout is one of the classic exercise that had been since the start of Bodybuilding and Olympia winner suggested this exercise to add in daily routine to get good result.

Below are step to perform this exercise.

Step 1. You will use the chest fly machine for this workout. Adjust the height of the seat in such a way that when you sit, your arms should be at the level of your chest.

Step 2. Select the weight from the rack. Sit on the machine, grab the handle, and take the weight off. Here’s your starting position for the exercise.

Step 3. Slowly bring your forearms together without letting them touch. Keep your body still.

Step 4. Count till 3 and squeeze the chest muscles, then return to the starting position. Then repeat this again.

9. DUMBBELL POLLOVER

Dumbbell pullover is an underrated exercise that hits your multiple muscle groups including the chest, shoulders, back, and abs when performed with proper form. Many cases were there where some injury happened recent years but remains effective if done correctly. Variants can target different areas like the chest or back, and the exercise improves shoulder joint mobility. This exercise are accessible and versatile, and allow you for various weight options to target your different goals. Using the heavier weights with lower reps builds strength and hypertrophy, while lighter weights with higher reps improve muscular endurance. This exercise is very common, and many injuries happened while doing this so be careful and always take your trainer guidance while doing to avoid any such injury. And try to add this in your daily routine to get better result.

Below are step to perform this exercise.

Step 1. Extend your arms toward the ceiling, over your chest. Your palms should be facing each other, and your elbows slightly bent

Step 2. Inhale and extend the weights back and over your head, keeping a strong back and core.

Step 3. Take about couple of seconds to reach a fully extended position where the weights are behind but not below your head.

Step 4. Exhale slowly and return your arms to the starting position. Then repeat this again.

10. CHEST FLY

Chest training, is one of something that everybody dreams of to have chest like Arnold but for that hard workout is very important and is this chest exercise is mostly dominated by bench press sessions, is crucial for many gym enthusiasts aiming to build a robust upper body. Nevertheless, focusing solely on the number of plates on the bar during bench press observes the importance of muscle contraction at the top of the lift for optimal chest muscle Growth.

This is where exercises like the dumbbell fly come into play, targeting the abduction of chest muscles by squeezing the pecs inward toward the midline of the body. While the bench dumbbell chest fly is effective for targeting the inner chest muscle and contributing to pec development, it’s essential to note that the exercise carries risks and may be less effective than alternatives, potentially compromising long-term shoulder joint health. Therefore, it is also advise to add this options in your routine.

Below are step to perform this exercise.

Step 1. Lie on a flat bench with your feet on the floor or raised for a neutral spine. Signal a spotter for the dumbbells.

Step 2. Retract shoulders, maintain bench contact, signal for assistance. Grip dumbbells shoulder-width, rotate elbows outward, keep wrists neutral.

Step 3. Inhale and lower dumbbells in arc to shoulder level, keeping elbows slightly bent and wrists neutral. Maintain contact with bench and floor.

Step 4. Exhale and lift dumbbells in wide arc back to start, maintaining form and contact with bench and floor. Spotter’s position: split-stance or half-kneeling with hands near wrists for safety.

CONCLUSION

Having a strong and well-defined chest is key for overall strength and vitality. Whatever your profession is everyone aim is to have decent look and feel your best, developing your chest muscles is crucial. These muscles, connect your chest to your upper arms and shoulders, So selecting best list of exercise is very important in case of achieving your chest growth as there is many exercises available but selecting best out of best is very important that can really give you impact in order to get something in decided time .

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