Chest muscles, particularly in men, are one of the most exercised muscles in the body. Let’s face it, the bigger your chest is, the better you appear. However, some people have a hard time expanding their chest. That was me once. It took me a long time for my chest to fully develop. If you are one of those people, you have come to the correct place. I will be able to help you strengthen your chest muscles with these best chest workout exercises.
Push-ups are the simplest approach to building your chest muscle. It was impossible for me to leave it off my list of the best chest workout exercises. People really underestimate it, but if you do it at least four times a week, you will see some serious results. If you are unable to accomplish proper push-ups, you have a significant problem. One of two things could be implied by this. Either you can’t lift your own weight or your arms aren’t strong enough and need to be strengthened.
If you really want to test your strength, try doing either incline or decline push-ups. It works in different regions of your chest. Push-ups that are done on an incline work your lower chest, while decline push-ups target your upper chest. I recommend that you do all three types of push-ups; incline, decline, and regular push-ups. You will notice a difference in your chest if you complete three sets of 20 reps four times a week. I’ve been doing it for more than a year and am pleased with the results.
If you are new to the gym and don’t have much upper-body strength, you can start with girl push-ups. Girl push-ups are performed in the same way as regular push-ups are performed. The only distinction is that your knees are in contact with the ground. Push-ups become a little bit simpler as a result of this. If you take it this way, I recommend doing 25 reps rather than 20. You should really push your body to its limits when it comes to exercising.
The bench press is by far my most favorite chest workout exercise. It actually puts your strength to the test depending on how heavy you go. If you want to gain muscle mass, I recommend going heavy. You should go a little lighter if you want to gain lean muscle. In my opinion, this chest exercise should be done before any other chest exercise. This is due to the fact that it is the toughest chest workout. You should proceed with caution because bench pressing can result in significant injury.
To avoid serious injury, do not lift any weight that is 10 kg above your body weight. The weight of ten kilograms is approximately 22 pounds. If you lift more than 10kg, you risk damaging your spine and possibly stunting your growth. Drop sets are the most effective approach to do bench press. Drop sets are when you begin with your maximum weight and gradually reduce it by 5-10kg each time you begin a new set. This will make the burn on your chest feel more intense and give it a more defined appearance.
On my first set, I start with 80kg and do approximately 8 reps. On my second set, which will be 75kg, I would do 10 reps. After that, I would aim for 70kg and do 12 reps. After that, I’d end with 65kg and do 14 reps. I am sure you saw that my reps increased as the weight was reduced. Drop sets are more effective when done this way. In addition to a normal bench press, you can use incline and decline bench presses in your routines. It will work your upper and lower chest in the same way that push-ups do.
In my opinion, chest flies should not be done on their own. I have added it to my list of the best chest workout exercises because they should be performed during a superset. Chest dips will help you get a better bench press. By super setting these two workouts, you can cut down on the time spent resting between sets. You may also choose which muscles to target with chest dips by simply changing the way your body is positioned. The chest and triceps are the two main muscle groups that can be worked with chest dips.
You can strengthen your chest muscle by leaning forward, and you can strengthen your triceps by leaning backward. According to some people, chest dips aren’t as effective. It’s because they are performing it by leaning backward, I believe. If you are one of these people, consider doing chest dips while leaning forward. The difference will be palpable.
Chest flies are the last exercise on my list of the best chest workout exercises. This isn’t my favorite chest exercise because I don’t get as much benefit from it as I would want. I still perform this exercise because it helps with defining your chest. I would also recommend super setting this workout with another chest exercise. This can also be done towards the conclusion of your training. It all depends on how you’re feeling at the time.
This is an activity that I normally do at the end of a workout. I use it as a cool-down because it is the simplest of all the exercises. I normally use a dumbbell weighing 15 kilograms (33 pounds). I can feel the burn with this weight, which is ideal for me. This exercise can also be used as a warm-up at the start of a workout. It is entirely up to you to make this decision.
GROW YOUR UPPER BODY
I am sure you’ve observed that training your chest has other advantages. You will work other muscles as well as your chest by doing the exercises on my list of the best chest workout exercises. These muscles are referred to as secondary muscles. Secondary muscles that will benefit include your triceps, back, and shoulders. This only emphasizes the need of working on your chest regularly. If you have any further queries, please post them in the comment area. I would be delighted to assist you.