Are you always on the lookout for the perfect chest workout to build muscle mass? Look no further!
This article contains just about everything you need to know and what you should watch out for when it comes to chest workouts.
While it’s relatively hard to build a balanced and sculpted chest, it’s something that’s totally achievable only if you go with the right program and follow the rules.
Before we proceed, keep in mind that these tips will only work if you combine it with patience, discipline, proper diet and health habits.
Now, read further to know more about the best chest exercises you can try to better achieve your body goals.
Dumbbell Bench Press
This is the staple exercise for building a muscular chest. Muscles worked in this type of workout are triceps, anterior and lateral deltoids and pectoralis major.
Dumbbells allow your arms to move in a more natural fashion and it gives way for an increased range of motion compared to barbell exercises.
This workout also requires more effort for your body to move independently, therefore, promoting stronger muscles and joints.
Instructions: All you need to do is lie down on a flat bench and make sure your feet are planted on the floor.
Hold one dumbbell in each hand and make sure your hands are in a palm down position.
The dumbbells should be right above your chest and your elbows should be bent to at least 90 degrees. Inhale and then exhale forcefully, flex your pecs and extend your elbows as you push the dumbbells up to the ceiling.
Hold momentarily and slowly lower the dumbbells to its original position. It is recommended that you bring the dumbbells up one at a time.
Other variations you can try are Incline Dumbbell Chest Press or Decline Dumbbell Chest Press.
Decline means lowering a flat bench to a 45-degree angle while an incline bench press means raising the bench to at least a 30-degree angle.
Barbell Bench Press
This workout provides more control than dumbbells. You also get to generate more strength and power in using barbells.
Instructions: Lie down on a flat bench. Hold the barbell with an overhand grip and extend your arms as you lift the barbell up.
Breathe in and bring the bar down to your chest slowly in a controlled manner.
Make sure you are using your chest muscles during this workout.
You can use different variations of grip widths as you perform a barbell bench press.
Beginners are highly advised to use a spotter for safety purposes.
Other variations you can try are Low-Incline Barbell Bench Press and Incline Barbell Bench Press.
If you’re not up for the dumbbell or barbell challenge, there are also machines you can use such as the seated chest press machine where that does not require great athletic skill but still provides strength and muscle benefits. You can also try cable chest press machines for a wider variation.
You can switch between different rep ranges or grip variations as you perform your chest workout program.
The key to a full and balanced chest is to start out slowly and gradually increase the weight and intensity as you go along.