Best Chest Workout
Best Chest Workout
Best chest workout exercises target the largest muscle group in the upper body called the pectoralis major or in layman’s term, the chest muscles. Also known as the “pushing” muscles, the pecs are firmly interlaced with one’s arms and shoulders. This means that once you use the best chest workout, your chest, your triceps and deltoids also do the same.
Keep in mind that your training program says a lot with regards to the size, spread and depth of your pecs. Therefore, in order to achieve the optimum training for these large slabs of muscles, lifting heavyweights that focus on the upper, lower, inner and outer pecs would be suitable for the best chest workout.
Pecs Builder Exercises
Having explosive pecs would not only make you look good but it also makes you feel great and confident. Below are surefire exercises to develop these muscles:
Bench Press
Among the best chest workout exercises, the bench press is probably the most common. Bench presses can be executed in various ways and gym rats know for a fact that doing so would equate to well-developed pecs. While the Olympic bar and the plates are the only commonalities in this exercise, varying the grips, angles, weights and even the bench would surely give favorable results.
The basic bench press requires the lifter to grip the bar widely with the back lying flatly on a bench. Aside from the fact that this exercise generally benefits the outer pecs, it would also be great to know which specific part of the chest is targeted. If the bar is lowered to the neck, it builds the upper part; if it is lowered to the chest, the middle part gets the workout.
When the pecs or the so-called “pushing” muscles are subjected to best chest workout exercises such as the bench press, the closely tied muscles such as the triceps and the deltoids are also trained. In exercising your triceps, the bar should be lowered to the middle of the chest with the lifter’s elbows steadily clipped on the sides. But once it is lowered to the neck with the elbows splayed widely, then, the frontal deltoids are working.
Additionally, a bench press to the neck can be performed using either an incline or a decline board. The use of an incline board will develop the upper pecs while the decline board will develop the lower.
Parallel Bar Dips
Targeting the upper and inner pecs with this exercise requires the lifter to hold the bar at shoulder-width apart. If you intend to workout the outer pecs and the delt-pec tie-in, hands should be moved farther away.
Chest Workout Exercises Using a Dumbbell
There are a number of bench exercises utilizing dumbbells which closely approximate Olympic bar lifts. At the same time, these free weights may also be used to perform flies on a flat, incline or decline bench which are aimed to stretch the pecs and rip them up.
Two-Handed Crunch Using the Cable-and-Pulley Machine
Exercising the pecs using this piece of equipment is suitable for the two-handed crunch. The starting point of the exercise requires the arms to be spread far apart. The handles are then brought together in front of the chest while keeping the arms slightly bent at the elbow.
Bent-Arm-Pullover
The lifter lies on a flat bench with the weight placed on the floor. As soon as the lifter assumes a supine position, he reaches back over his head for the barbell. The weight is brought towards the chest in a circular motion while the arms are bent.
Included in the list of effective chest workout exercises is the compounded variation of this exercise. After the weight reaches the chest, it is then pressed similar to a close-grip bench press. Wrapping up the exercise, the weight returns back to the chest and down to the floor in a circular motion.
Suggested Chest Workout Plan
Chest workout exercises should be executed according to plan in order to achieve best results. It is suggested that you begin with the heavier bench press exercises and then move down the ladder through the barbell and dumbbell sets. Body weight resistance exercises are suitable to finish off your pecs builder program.
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