Good Chest Workouts That Deliver Great Results!

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good chest workouts

If You’re Looking For Good Chest Workouts, These Are The Exercises You Need

When we perform exercises for the chest we also work other muscles besides the pectoralis major, the pectoralis minor, the serratos and the coracobrachialis. Muscles of the arms and shoulders come into play.

Therefore, when performing a routine to train the chest, concentration and care in the execution is necessary.

Exercises And Their Objectives

It’s all about adding mass to your chest so that it stands out and is very prominent. We will make use of basic exercises to achieve this. The best way to gain muscle mass is through basic and heavy movements, performing 3 or 4 exercises for a total of 3 to 4 sets of 12 repetitions.

Always work all areas of the muscles giving preference to a variety of angles and movements of different exercises to obtain harmonious development.

Flat Bench Press

Lying on a flat bench, with the buttocks in contact with the bench and feet on the floor, grab the bar with an overhand grip and space them shoulder width apart.

Lower the bar to the chest in a controlled manner and repeat.

Close-Grip Flat Bench Press

Lie on a flat bench with your buttocks in contact with the bench and feet on the floor.

This is similar to the previous exercise but with using a closed grip, from 10 to 40cm, depending on your level of flexibility.

Lower the bar to your chest in a controlled manner. This variation of the bench press works the triceps harder than normal.

Incline Bench Press

All good chest workouts need to incorporate this exercise to sculpt a full and thick chest.

This is also like the bench press but uses a bench set to an incline position.

Lying on a flat bench with the buttocks in contact with the bench and feet on the floor, grab the bar with an overhand grip and space them shoulder width apart.

Lower the bar to the chest in a controlled manner and repeat.

With this variation, you work the upper part of the chest more than normal.

Decline Bench Press

This is also very similar to the previous ones, but it is executed on a bench set to a decline position.

Your head will be lower than your knees, working the lower part of the chest.

Lying on a flat bench with the buttocks in contact with the bench and feet on the floor, grab the bar with an overhand grip and space them wider than shoulder width apart.

Lower the bar to the chest in a controlled manner and repeat. This variation also works the tricpes and shoulder more than normal.

Push-Ups

Get on the floor with your arms outstretched in front of you with your hands spread shoulder-width apart and feet together. Inhale as you lower your weight.

Let your chest almost touch the ground and avoid bending the lower back. Never rest the body on the ground at this stage of the movement.

Push off the floor until your arms are completely straight and simultaneously exhale. Repeat this movement.

Keep your entire body straight until it almost touches the ground. Then push up until you return to the starting position.

Parallel Dips

Support your body in parallel bars with arms outstretched and legs crossed. Go down as you keep your forearms stable.

This exercise works the stretching of the chest.

When modifying your grip, the position of the elbows and how much it descends will dictate which pectoral muscles are worked while the triceps act at the same time. It is a very complete exercise that should be in any training routine.

Dumbbell Press

This is the same as the first three presses but uses two dumbbells.

Lying on a flat bench with the buttocks in contact with the bench and feet on the floor, raise them until they almost touch each other but don’t let them touch.

Dumbbells challenge your muscles in a different way than a bar does so it only makes sense to include dumbbell movements into your good chest workouts.

Dumbbell Flyes

Lying on a flat bench and holding the dumbbells palms upwards, gradually open the arms to your sides until they are horizontally in line with your shoulders, causing a stretch of the chest while lowering the elbows.

Little by little, press the dumbbells up in an arc until they almost touch. Return to the starting position.

This exercise works the portion of the larger pectorals closest to the shoulder. If you are looking to develop a powerful torso, this is one of the exercises that you should include in your training routine.

Cable Crossovers

Standing with legs slightly apart and with the trunk slightly bent forward, grab the attachments of a pulley station keeping your palms downwards as if you were a cross.

Lower your arms until they cross each other.

This exercise works best at the end of a session and with a high number of sets. By executing it in this way, a greater contraction and exhaustion of the muscle is achieved, which will result in a more voluminous appearance.

Dumbbell Pullovers

Lie stretched across a bench facing up so that only your upper back is supported and your lower body is off the bench. Take a dumbbell with both hands and stretch your arms in front of your chest.

Slowly descend the arms backwards until the dumbbell is in line with your body and behind your head.

When the weight is high you should bend the elbows. Then raise it again using as much of your lats as possible.

This exercise develops the thickness of the pectoral, the triceps and the latissimus dorsi, as well as the major serratos, the rhomboid and the pectoralis minor.

Barbell Pull-overs

This is the same as the previous exercise but performed with a barbell instead of dumbbells.

Both versions have the same function and produce the same results.

Including both in your training routine allows you to diversify the exercises making your training more enjoyable.

That wraps up everything you need to start making great gains with good chest workouts. Stay consistent for a few short workouts and you’ll see some real lasting results!

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