No one would like to skip the chest day. Every bodybuilder has a desire to build the broad chest which is a symbol of your strength. The chest is the main body part which needs to be transformed to give your body a perfect look. We have analyzed the best workout for the chest which will help you get that desirable chest.
Through the best and top results we have formed a list of Top 10 Chest Exercises For Men which will definitely show the pump on your chest after the workout. Let’s get started, it’s time to push your efforts to achieve goals.
Why Chest Workout Is Necessary?
We all know the importance and benefits of the chest exercises. Highlighted benefits of the chest workouts are-
- A broad chest is the symbol of your heavy hard-work in
gym . - The desirable chest can be achieved by these workouts.
- Chest workout will make you look more toned and
sexxy .
Top 10 Chest Exercises For Men
1. Dumbbell Pullover
Most of the people skip this workout due to its high difficulty level. This workout has its best effect on the chest and also helps in increasing potential of a body. It usually helps in transforming upper chest. Dumbbell pullover is served by the best bodybuilder Arnold Schwarzenegger. It targets the pectorals and serratus part of the chest. Dumbbell pullover is all about pressing the weight to increase your potential and strength.
Targeted Areas-
- Upper pectoralis.
- Secondary muscles triceps and arms.
How To Do-
Lie half down on the bench such that your upper back and head part is supported by the bench and keep your feet flat on the floor. Hold the dumbbell with your hands and also extend your arms, now slowly lower down the dumbbell in backward, without bending your elbows, stretch till your elbows align with your ears and then pause for a while, feel the pressure on your chest, Bring back the dumbbell slowly back to its initial stage. Continue the reps with increasing weight after every rep.
Focus On-
Extend your arms such that all the pressure exerts in your chest, Do not bend your back during the whole workout as it results to back pain. Hold weight according to your strength, heavy weight can cause injury. Be Careful!
Reps For Dumbbell Pullover- Continue 3 to 4 sets of this workouts with increasing weight and each rep contains 10 to 12 reps.
3-4 sets = 10-12 reps per sets
2. Push-Ups
We all know that Push-Up workout is the boss. It is also mentioned in upper body workout. It is the great standard exercise which is simple and perfect workout for muscles. Push-ups generally targets the triceps, pectoralis, deltoids and other muscular portion. Proper sets of push-ups can engage your upper body core effectively. It also targets your middle pecs. Your upper pecs will be focused if you evaluate your feet to a bench. Push-up workout helps in activating your muscle cells.
How To Do:
Lie down on the floor in a plank position, place your feet together and keep your hands wider than your shoulder length. Extend your shoulder, slowly push down the whole body with your palms, when your chest gently touches the ground, pause for a while and then
Targeted Areas:
- Pectorals- upper pecs and lower pecs.
- Secondary muscles( triceps, biceps ).
Focus on –
- keep your head neutral and abs tight.
- Do not bend your back part it will spoil the workout, extend your elbows quitely.
Reps For Push-Ups- Continue 2 to 3 sets which contain 20 to 30 reps according to your strength.
2-3 sets = 20-30 reps per set
3. Pec-Deck Flye
Pec-Deck Flye is the one of the major exercise for broad and desirable chest. For Pec-Deck Flye workout you should bend your arms at 90 degrees. This is a friendly workout for the beginners. Pec-deck flye-workout usually focus on your upper middle pectoralis. It also transforms the muscle fibe of the upper chest rapidly.
Targeted Areas:
- Pectorals- inner pecs and lower pecs.
- Secondary muscles.
How To Do-
Sit straight on the flye machine such that your lower back gets attached with the pad, keep your feet flat on the floor. Now extend your elbows at 90 degree and hold the handles with grip. Slowly move your arms forward to meet them in front of your body. Flex your pecs. Pause. Return to the original stage slowly. Here your one rep is completed. Continue the sets.
Focus On-
- Keep your back straight.
- Breathe.
- Contraction of the chest should take place in each rep.
- Keep your head straight forward.
Reps For Pec-Deck Flye- 3 sets of 12, 10, 8 reps with an increasing weight according to your strength.
1 set- 12 reps
2 set- 10 reps
3 set- 8 reps
4. Cable Crossover
Let’s move on to the most effective workout for chest “Cable crossover”. this workout is the most suggested exercise by the best trainer, which will help you to compete with the body builders and hit your chest goals. Cable crossover workout focuses on chest plates, pectoralis etc. It targets the secondary muscles. This workout is essential for constant tension in middle and lower pecs. Let’s start this crazy workout wihout wasting time.
Targeted Areas:
- Pectorals- inner pecs and lower pecs.
- Secondary muscles.
How To Do:
Stand on the center of the cable cross machine, bent your knees slightly and grab the D- holders attached to the upper pulley in your hands, now slightly bent your elbows and face your palm downward, this is your starting position. Draw the handles down and make them meet below your waist slowly. Pause at the meeting point. Slowly return to the starting position. This is one rep completed continue the other rep.
Focus on-
- keep your elbows up throughout the movement.
- Tighten your middle pecs for best results.
- Contract and relax your chest muscles in the whole workout.
Reps for Cable Crossover- 3 sets of 12, 10, 8 reps with an increasing weight according to your strength
1 set- 12 reps
2 set- 10 reps
3 set- 8 reps
5. Dumbbell Bench Press
Dumbbell bench press is the best workout to design your chest, to build solid and formidable chest. This workout helps in increasing strength and potential of the upper body. It targets the secondary muscles. Dumbbell bench press is the only workout which covers the whole chest to build and transform. Let’s start this heavy workout without wasting any time.
Targeted Areas-
- Whole chest (middle and lower pecs).
How To Do:
Lie down on a straight bench along with your feet flat on the floor, grab the dumbbell in each hand, keep your shoulder slightly out, this is your starting position. Push the dumbbell upward until they are an inch away from each other. Pause at the peak position. Now slowly release the dumbbell down at the starting position. Here you have completed one rep, continue the reps.
Focus On-
- Bend your elbow.
- Hold the weight according to the strength of your body.
- Keep your upper body straight.
- Breathe with contraction and relaxation of chest.
- At the peak, point keep dumbbell above your upper chest.
Reps for Dumbbell Bench Press- Reps for Incline Dumbbell Flye- 3 sets of 12, 10, 8 reps with an increasing weight.
1 set- 12 reps
2 set- 10 reps
3 set- 8 reps
6. Incline Dumbbell Flye
Incline dumbbell is quite similar workout to the dumbbell bench press and helps in formation of isolate and solid chest. This workout is the most suggested workout by the professional bodybuilders. It helps in developing the major pectoralis and the secondary muscles. One of the best responsive workout for chest. Let’s start this heavy workout without wasting any time.
Targeted Areas-
- Upper pectoralis.
- Secondary muscles triceps and arms.
How To Do:
Lie on an incline bench at 30- to a 45-degree angle and rest your feet on the floor, grab the dumbbell in each hand with under-hand grip. Raise the dumbbells in an upward direction above your chest. Now release the dumbbell slowly down. Bend your elbow slightly down. Stop the dumbbells at your shoulder level. Here is the first rep completed, continue the sets.
Focus On-
- Breathe.
- Hold weight according to the strength.
- Stuck your back part on the bench properly, feel all the strain on your pecs.
Reps for Incline Dumbbell Flye- 3 sets of 12, 10, 8 reps with an increasing weight according to your strength
1 set- 12 reps
2 set- 10 reps
3 set- 8 reps
7. Incline Bench Press
The Incline bench press is considered in the list of the heavy-workouts. If you want to build the huge and solid chest. It usually targets major upper and
Targeted Areas-
- upper pectoralis.
- Secondary muscles.
- A
nterior deltoid.
How To Do:
Lie down on an inclined bench set at an angle 30 to 45 degrees, place your feet flat down on the floor. Now grab the barbell in your hand with a neutral grip. Hold it above your upper pecs by keeping your shoulder outside. Bring the barbell down to your upper chest. Pause! Now push the barbell to its original position slowly and extend your elbows properly, Have a number of reps according to your strength and try to overcome it in upcoming days to get better effects.
Focus On-
- Breathe.
- Hold weight according to the strength.
- Stuck your back part on the bench properly.
- Feel all the strain on your pecs.
Reps for Incline bench press- 3 sets of 12, 10, 8 reps with an increasing weight according to your strength
1 set- 12 reps
2 set- 10 reps
3 set- 8 reps
8. Inclined Dumbbell Pullover
Inclined dumbbell pullover is quite similar to the above workout. This workout is an effective way to raise your chest muscles and upper and lower pectoralis. It targets the secondary muscles. This is the effective workout which is concerned by most of the professionals. It targets your shoulders. This workout will help you transforming your chest in solid and isolated chest. Let’s start the workout!
Targeted Areas-
- Upper and lower pecs.
- shoulders, triceps etc.
- Abs formation.
How To Do:
Rest your upper whole body in the flat bench, hold the dumbbell in such a way that position of a dumbbell is over your chest with bent elbows as this is your starting position. Now release the dumbbell, beyond your head. Keep your arms quite straight. Again get back to your starting position slowly. Complete your sets as per strength.
Focus on-
- Keep your back straight.
- Exert tension on your chest plates and feel the effect.
- Breathe .
Reps for Inclined dumbbell pullover- 3 sets of 12, 10, 8 reps with an increasing weight according to your strength
1 set- 12 reps
2 set- 10 reps
3 set- 8 reps
9. Bench Press
Most of the people get confused in the bench press and incline bench press. Both the exercises have their different result on the body. As both the exercises are suggested by the bodybuilders. Bench press covers the middle and lower pectoralis and helps in increasing the potential of the upper body. It targets the secondary muscles. This heavy workout is quite difficult for
Targeted Areas-
- middle and lower pecs.
- shoulder traps.
How To Do:
Lie down on the flat bench, keep your feet rest on the floor. Hold the barbell in your hand with an underhand grip. Place it over your lower pecs. Now keep your shoulder outside. Bring down the barbell to your lower chest. Now push the barbell to its original position slowly and extend your elbows. Here one rep is completed. Continue the sets.
Focus on-
- Push the weight with your upper body potential.
- keep your elbows in movement, feel the effect on the chest.
- Breathe.
Reps for Bench Press- 3 sets of 12, 10, 8 reps with an increasing weight according to your strength.
1 set- 12 reps
2 set- 10 reps
3 set- 8 reps
10. Decline Bench Press
Decline Bench Press is also the most effective exercise for the upper chest, middle and lower pecs, mainly it focuses on the chest plates. It targets the secondary muscles. The potential of the body is increased with this heavy workout.
Let’s start the workout!
Targeted Areas:
- Middle and lower pecs.
- Secondary muscles(triceps and shoulders).
How To Do:
Lie on a decline bench. Keep your knees bent along with your feet holding the roller pads. Support your whole body by
Focus On-
- Extend and bend the arms properly.
- Feel the pressure on your chest.
- Tighten your pecs.
- Breathe.
Reps For Decline Bench Press- 3 sets of 12, 10, 8 reps with an increasing weight according to your strength
1 set- 12 reps
2 set- 10 reps
3 set- 8 reps
Hope! you all love this crazy workouts for chest. All d best.
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