Hello Guys, Thanks for visiting our website. Today we will talk about the “8 Best Chest Workouts for Strength and Shape” and how we can do those workouts at home. So let’s dig into the topic and read in brief.
Because the pectoralis major is one of the largest muscle groups in the body, having the best chest workout is essential for increasing strength and endurance. Its application is transferable across many movements, both in the gym and in daily life.
For developing the chest, there are several chest workout options available, some strange and some fantastic. If you’re looking for the best chest workouts, you’ve come to the right place.
8 Best Chest Workouts
1. Bench Press
Lie flat on the bench and hold the bar at shoulder width. Unrack the weight and slowly lower the bar onto your chest. Allow the bar to rest on your chest or one inch above it. Press the bar up and exhale until your arms are fully extended. Rep until the muscle fails.
- To avoid pressing with rounded shoulders, draw your shoulder blades back behind you.
- Use an overhand grip on the barbell, with your thumbs on the outside of your closed fist. Your arms are slightly wider than shoulder-width apart, and your upper arms are at a 45-degree angle to the body.
- Remove the barbell from the rack while keeping your elbows locked. (Do not move the bar directly from the rack to the chest position in an arc.)
- Inhale as you lower the bar to your chest, just below the nipple line.
- Exhale as you extend your arms and press the bar above your chest. Concentrate on the ceiling rather than the bar.
- Lower the bar until it is just above your chest. This is where the next bench press will begin.
2. Dumbbell Bench Press
Lie down on a flat bench and raise two dumbbells above your head. Lower them slowly by your sides until you feel a stretch in your upper chest. Exhale and press the dumbbells straight up until your arms are fully extended.
- Lie down on a flat bench and place a dumbbell in each hand on top of your thighs. Your hands’ palms will be facing each other.
- Then, using your thighs to assist in lifting the dumbbells, raise them one at a time until they are shoulder width in front of you.
- Once you’ve reached shoulder width, rotate your wrists forward so that your palms face away from you. The dumbbells should be parallel to your chest, with your upper arm and forearm forming a 90-degree angle. Maintain complete control of the dumbbells at all times. This is where you will begin.
- Then, as you exhale, push the dumbbells up with your chest. Lock your arms at the top of the lift and squeeze your chest for a second before slowly descending. Tip: Lowering the weight should take roughly twice as long as lifting it.
- Repeat the movement for the number of repetitions specified in your training program.
3. Dumbbell Fly
Lie flat on a bench and slowly lower dumbbells by your sides while holding them above your head. Bend your elbows slightly as you go until your chest muscles stretch. Exhale and bring the dumbbells together above your chest.
- Assume you’re attempting to complete the exercise while hugging a tree.
- Squeezing the dumbbell handles too tightly can overrecruit the forearms and biceps, reducing activation of the pecs.
- To keep constant tension on the intended muscle groups, avoid touching or banging the dumbbells together at the top of each repetition.
- Always keep your elbows slightly bent and never lower the weight to the point where you feel pain or pressure at the front of your shoulder joint.
- If you’re experiencing pain within the shoulder joint (particularly in the front), keep your shoulder blades slightly retracted and the shoulder girdle “packed.”
- Keep your feet flat on the floor and concentrate solely on keeping your elbows bent and your pecs activated.
- Maintain some tension in your abs and avoid allowing your lower back to arch excessively.
4. Low to High Underhand Cable Fly
Set the pulleys on either side of the system to their smallest setting. Take one step forward by grasping the attached handles. Supinate your hands and lift your chest until you feel inherent tension in your pectoral muscles. Breathe out, then raise and close the handles in front of your chest.
Hold this position for a few seconds before returning your hands to their starting position. Rep until you fail.
- Begin with two pulleys in the lowest position and your palms facing forward. Your upper arms (humerus) should be at a 30-degree angle to your sides.
- Raise the handles up and together at shoulder level or slightly higher, using your upper chest to pull your arms up and in. The cables’ path will form an upside-down V.
5. Incline Dumbbell Press
Adjust the incline of the workout bench. Lean back on the bench with a dumbbell in each hand. Begin the exercise with your wrists neutral, then push the weight off your chest, pronating your hands as you move the weight until your arms are fully extended.
Lower the dumbbells while stretching your pecs. As you lower the weight, turn your hands back towards your body until they are in a neutral position and your chest muscles are fully stretched. Repeat the movement until the muscle fails.
- According to research, a 30 to 45-degree angle will best engage your upper chest. When performing a bench press with a 90-degree incline, the emphasis will be primarily on your shoulders.
- When you do a chest press on a flat bench, you get a 0-degree incline and the emphasis is on your middle chest.
- A 45-degree incline works your upper chest muscles as well as your deltoids.
- Select lighter dumbbells than you would for a flat dumbbell bench press and begin light when performing a barbell incline press.
- If you’re not sure what weight to use, start light and gradually increase until you feel challenged but can still complete an entire set with proper form.
6. Push Ups
To build your chest, try different types of push-ups. The wide hand position targets the outer chest. Close hand placement targets the inner chest and triceps more. Hand positioning at shoulder width hits the inner, outer, and triceps equally.
Keep your chest upright at all times. Slowly lower yourself until your body is close to the ground, then straighten your arms. Breathe as you perform your reps to get the most out of them.
- Pull your belly button toward your spine to contract your abs and tighten your core.
- Inhale as you slowly bend your elbows and lower yourself to the floor, aiming for a 90-degree angle between your elbows.
- Return to the starting position by exhaling while contracting your chest muscles and pushing back up through your hands.
7. Incline Push Up
This is an excellent warmup for the chest. A dynamic warmup is beneficial in preventing injury prior to training, according to research. Lower resistance movements similar to those about to be performed warm up the muscles for work.
- Begin by placing your hands on the wall or a countertop-height surface. Walk your feet back until your body forms a 45-degree angle with the floor.
- Maintain a straight body and a neutral spine, and lower your chest to the surface you’re leaning against.
- Return to the starting position after a brief pause.
- Check that the resistance is light enough to allow you to complete up to 20 repetitions. Step closer to your hands to make it easier; step further away to make it harder.
8. Cable Crossover
The cable crossover is a chest isolation exercise that targets both the inside and outside pectoral muscles.
The hands crossing over the midline of the body and each other is referred to as a cable crossover. In other words, standing square in the middle of a cable machine with a cable in each hand is the key.
- Begin by standing away from a high pulley cable machine or an overhead resistance band. Choose a light to moderate weight to add challenge while still ensuring success.
- As you step forward with one foot, grab your hands (or the ends of the band). Maintain sufficient tension and control over the handles to keep them in front of your chest.
- Contract your chest muscles and bring the handles down and forward across your body, roughly at the level of your belly button. Hands can be crossed to emphasize the serratus anterior muscles.
- Hold for a moment, then slowly return to the beginning. Then do it again.
- Perform three sets of eight to twelve repetitions.
Good day, and welcome to Fitthour. My name is Shubham Vijay, and I am a certified personal trainer and nutrition coach with 6 years of experience in the fitness industry. At Fitthour, we specialize in types of training, such as strength training, cardio, or HIIT, and our mission is to help clients achieve their fitness goals and improve their overall health.