Today Health Fitness is providing information for Best Chest Workouts. Here you will find chest exercises and workout plans that you can follow for the best and bigger chest.
- 1 Chest Workouts
- 2 Chest Workouts For Men
- 3 Best Chest Workouts Routine
- 3.1 Directions:
- 3.2 Smith Machine Incline Press
- 3.3 Dumbbell Bench Press
- 3.4 Incline Dumbbell Flye
- 3.5 Bench Press
- 3.6 What is a Good Chest Workout Routine for Beginners?
- 3.7 How Many Sets for Chest Workout?
- 3.8 If you are a beginner, you can mix up your chest workouts like this:
- 3.9 If you are a gym pro, you can do the following chest workouts:
- 4 Upper Chest Workouts
- 5 4 Things to Remember While Chest Workouts
The desire for toned, well-defined chest muscles is common. The road to building up these muscles is paved with dozens of different chest exercises. Don’t know where to start? Consider sample chest workouts put together by professional trainers.
If your new gym membership comes with a couple of free sessions with a personal trainer, he or she will no doubt show you a number of exercises designed to work out the pectorals.
If you don’t belong to a gym, try looking online for different types of exercises and put together a routine that works both your pectoralis major and pectoralis minor.
What exercises should you include in effective chest workouts? Here are a few ideas. Push-ups, whether using a bar, the floor, an inclined surface, or even your knees, are an essential part of most chest workouts.
Of course, bench pressing weights is another one of the most common ways to build up chest muscle. Dumbell flies are another method popular in chest workouts– performed by lifting individual hand-held weights up and over the chest with the arms held in an outstretched position throughout the lift.
Whatever your choice of chest workouts, it is important that you learn the correct way of doing each individual exercise. Weight training especially, if not performed properly, can damage and tear the muscles. Safe workouts require proper form and follow-through, patience and discipline.
There is no quick, overnight way to tone a muscle, and the pecs are no exception. Start slow, gradually increasing your stamina and the intensity of your workout.
As with any exercise routine, chest workouts should be coupled with proper nutrition. Working out any part of the body, but not giving it the nutrients it needs, can mean damage to the muscles. In addition, a strict, regular workout routine is worthless if the body is then forced to sustain itself on a junk food diet, which is highly counter-productive.
Professionals also emphasize the need for getting enough water and adequate sleep. Keeping the body healthy overall will enable you to get the best possible results from your hard work at the gym.
Chest Workouts For Men
A lot of people would like to learn to build upper body muscles to impress women or just look good down by the pool, so what are the best chest workouts for men. everyone has their own personal reasons for performing this kind of exercise. If you have been trying to develop chest muscle mass but aren’t seeing increases you were looking for then there are a few key things you can implement to build and tone your chest muscles in hardly any time at all. Below will give you greater insight and explanation of chest workouts for men.
If you want to build a bigger chest you have to dissect your chest workout. Here are a few chest workouts you can use to build chest muscle mass very quickly.
Chest workout routine
Bench press 3 sets of 10 reps you should be close to failing on 9th to 10th rep.
Incline bench press 3 sets of 10 repetitions you should use lighter weights for this exercise so that you have full control and can perform all the reps correctly
decline bench press 3 sets of 10 reps you should also use lighter weights in order to keep the correct form and control
Flyes i personally do 3-4 sets of six reps with this exercise with enough weight to just complete the last repetition
Through dissecting your chest exercise routine in this way you will not only build upper body muscle quick but you develop ALL the different areas of your upper body muscle which ends up giving a toned, stronger and wider chest.
Chest in the mind
The body is capable of much more than your mind allows you to do. Throw “what any person THINKS” out of the door as well as push the body past the boundarys of pain.
The upper body is a main muscle with lots of fibers. The Chest is the central point of your total Physique so don’t let your Chest get below its own potential when you can really hit it tough and make it stand out. The upper body can be the the most looked upon part of your body especially about the beach or when training.
Motions for example pushing, pitching a ball, swimming cerebral vascular accidents, bench pressing, or even slamming a door shut involves the pectoral muscle tissue. A lot of people request how to build chest muscles however, you should be working your whole body evenly to be safe and never put pressure on less strong body parts. These are just some of the things to keep in mind regarding chest workouts for men.
Best Chest Workouts Routine
Each and every set listed below should be done to near failure if you want to build a solid man chest. Incorporate 30-60 seconds of rest, stretching, in between your sets. Doing this will help you build well-formed pecs.
Smith Machine Incline Press
4Sets, 10-12Reps, 60-90Sec Rest
Roll a 30-to 45-degree inclined bench into the center of a Smith machine. Grab the rod with an overhand, shoulder-span grasp. After unracking the bar, lower it to your upper chest, then press straight up.
Dumbbell Bench Press
3Sets, 10-12 Reps, 60-90sec Rest
Lie back on a bench while holding a dumbbell with either hand. Hold them at shoulder level then press them over your chest.
Incline Dumbbell Flye
3Sets, 10-12 Reps, 60-90sec Rest
Get an adjustable bench and set it at a 30-45-degree angle. Lie on it with a dumbbell in either hand. Set your palms to face each other by turning your wrists. Push the weights upwards, over your chest. While keeping a small bend in your elbows, spread your arms wide open. Afterward, lower your arms up to when you feel a small extension in your chest, then bring the dumbbells back together over your chest.
3Sets, 10-12Reps, 60-90Sec Rest
Grab the barbell inches outside shoulder width and position your back so that there is space between the bench and the lower back. Pull the bar from the rack and lower it to your chest, stuffing your elbows 45 degrees to your sides. When the barbell touches your chest, press your feet hard against the floor, and push the bar back up.
Repeat the above best chest workout routine for incredible chest muscle gain results.
What is a Good Chest Workout Routine for Beginners?
Best Chest Workout RoutineJust getting started with working out and want to gain chest muscle fast? Here is a quick guide to the best chest workout routine for beginners. Each and every workout below is easy enough for anyone to try out.
5 Sets, 15 Reps, 90sec Rest
Start with your body in a straight line from your heels to head, and your hands shoulder-width apart. Lower yourself towards the ground then press back up to return to original position. Doing press-ups is the best chest workout exercise a beginner can do.
5Sets, 8 Reps, 90 Sec Rest
Lie on a flat bench and hold a barbell with an overhand grip. Lower it slowly towards your chest then push it firmly back to the original position.
5Sets, 10Reps, 90Sec Rest
Get into your standard press-up position. Lower your chest to the floor then bring one knee towards your chest. Once your elbows are at a 90-degree angle, press upwards then straighten your legs to return to original position. Use the other knee for the next rep.
5Sets, 8 Reps, 90 Sec Rest
Lie on a bench while holding dumbbells with either hand. Slowly lower them to the sides as far as you can. Use your chest to get back to the original position.
How Many Sets for Chest Workout?
The number of sets that you do in your chest workout routine depends on a lot of things like your age, how long you have been training, your level of fitness, your body type, and what you plan to achieve. If you are younger, have low experience at the gym, and have a small body type, you can do less than ten effective sets. If you are older, have more experience working out, belong to the larger body type, and have great chest muscle-building goals, you can do over 15 sets for all chest exercises.
If you are a beginner, you can mix up your chest workouts like this:
Bench press: 3 sets 6-8 reps
Incline bench press: 3 sets 6-8 reps
Dumbbell Press: 3 sets 6-8 reps
Dips: To failure
If you are a gym pro, you can do the following chest workouts:
Incline Bench Press: 4 Sets 9-12 Reps
Barbell Bench Press: 4 Sets 8-12 Reps
Incline Dumbbell Flyes: 4 Sets 10-12 Reps
Cable Crossover: 4 Sets 8-10 Reps
You can add other chest workouts to this but make sure to pay attention to your age and level of experience when choosing your exercises. You can consult with your personal trainer to ensure you are doing the best amount of sets. Also, a set does not have to contain the stated amount of reps. You are free to change things up.
Upper Chest Workouts
The upper chest is the clavicular head of the pectoralis major and is a relatively thin band of muscle in comparison to the lower area of the chest (sternal head of the pectoralis major). In order to better target the clavicular head or upper chest, we need to take the sternal head out of the lift somewhat, by being in a position that engages the clavicular head more. The best way to strengthen the upper chest is by training in an incline position. Some of the best upper chest workouts include the incline bench press, incline dumbbell press, and incline dumbbell fly.
Incline Bench Press
The incline bench press is a variation of the standard bench press that targets your upper chest muscles. The basic exercise is the same, but the difference is that an incline bench press is performed with the bench set at about a thirty degree incline. The change in angle works the upper chest and shoulders.
- Setup for the incline bench press by setting the bench to an angle of between 30 and 40 degrees and place the weight you want to use onto the barbell.
- Sit back in your chair, with your feet firmly on the floor, and grab the bar slightly wider than shoulder-width apart, with a grip (palms facing towards your feet).
- Remove the barbell from the rack. Slowly lower the barbell down to the top of the chest as far as possible, without touching the body.
- Pause and slowly raise the bar back to the starting position. Do not lock your elbows out
Complete two to three sets of eight to ten reps.
4 Things to Remember While Chest Workouts
People who are overwhelmed by the desire to build a bigger chest, and that they are not able to think straight, to the gym, it’s an obsession. Here are a few things to keep in mind:
- Don’t forget that shoulders make the man!
That’s right, you can have a huge chest but still, look like a wimpy girl if you don’t have the surrounding muscles equally built. There are tiny girls with huge breasts that look small and fragile because their chest might be huge but that doesn’t look strong when accompanied by tiny shoulders.
- Don’t Overt Train your Chest
If some of the muscles are overexercised, the people who are using a chicken coop and biceps. If you do, back, and shoulder exercises on the weekend. This will help to make sure you don’t hit them 3 or 4 times a week. Please remember that you will need a lot of rounds if you’re large-chested. You can also make a call with a bad attitude, and if you need to, in order to maintain the same strong back.
- Don’t Forget to Go Light
Yes, you read that right. If you are only trying to max out or go super heavy every chest day then you will not get the results you are looking for. Take a break from the gym and do a home chest workout routine where you only use your body weight.
- Don’t be Afraid to Only Use Dumbbells
Too many guys rush straight to the bar and want to max out every couple of weeks. Try not using the bar at all for a few months and only using dumbbells. You will notice that your shoulders will thank you for it. There is no 1 single beach chest workout routine but mixing it up will get you a great-looking chest.
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