This Is The Best Chest Workout To Develop An Enviable Chest Today
Chest exercises should be performed with maximum weight and repetitions of eight to ten if your goal is to increase the size of your pectorals.
But if your goal is simply an increase in muscle definition you can use a sub-maximum weight and increase the number of repetitions from twelve to fifteen for each exercise.
Before starting the exercises with heavy weights, it’s important to perform a proper warm-up using chest exercises in order to avoid any muscle injuries.
Below is a list of the best chest exercises along with instructions and how many reps and sets you need to do. Without further ado, here’s the best chest workout!
Barbell Bench Press
How to do this exercise:
- Lying on a flat bench, hold a barbell with arms outstretched.
- Begin lowering the bar toward your chest in a controlled manner.
- Once the bar has touched your chest, without pausing at all, start lifting the bar to the starting position.
- Perform 3 sets of 10 repetitions.
Incline Bench Press
How to do this exercise:
- Lying on an incline bench, hold a barbell with arms extended.
- Begin lowering the bar toward your chest in a controlled manner.
- When the bar has touched the upper part of your chest, immediately start lifting the bar to the starting position.
- Perform 3 sets of 10 repetitions.
Decline Bench Press
How to do this exercise:
- Lying on an incline bench, hold a barbell with arms extended.
- Begin lowering the bar toward your chest in a controlled manner.
- When the bar has touched the lower part of your chest, immediately start lifting the bar to the starting position.
- Perform 3 sets of 10 repetitions.
Dumbbell Flyes
How to do this exercise:
- Lying on a flat bench, hold a dumbbell in each hand and extend the arms in an arc to the sides.
- Separate the arms keeping a very slight bend at the elbow until they are at the sides of your torso.
- Contract the chest muscles and pull both arms towards each other in an arc until the dumbbells come together but don’t let them touch.
- Perform 3 sets of 10 repetitions.
Pec Deck
How to do this exercise:
- Sitting in a pec deck machine, hold the handles of the equipment.
- Push with both arms until the pads come together.
- Return to the starting position in a controlled manner.
- Perform 3 sets of 10 repetitions.
Push Ups
How to do this exercise:
- Lie “face down” with the palms of the hands resting on the floor and placed shoulder width apart.
- Start pushing yourself upward until your arms are completely extended.
- Start lowering yourself until your face is close to the ground. Keep your legs straight throughout this exercise.
- Perform 3 sets of 10 repetitions.
Dumbbell Pullovers
How to do this exercise:
- Lie perpendicular on a flat bench and support only the upper half of your trunk.
- Hold one end of a dumbbell with both hands above your chest.
- Move the dumbbell backwards until it is above your head and then return to the starting position.
- Perform 3 sets of 10 repetitions.
Dumbbell Bench Press
How to do this exercise:
- Lying on a flat bench, hold a dumbbell in each hand and extend your arms up.
- Begin flexing both arms by pushing the dumbbells on both sides.
- Raise the dumbbells until both arms are extended then return to the starting position.
- Perform 3 sets of 10 repetitions.
This concludes the best chest workout for anyone looking to make significant progress in a relatively short period of time. For more physique sculpting workouts, check out our other guides throughout this site.
