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Best Chest Workouts

Best Chest Workouts 2021: Worth Trying or Not?

A big chest can be praised and witnessed all year whether it is hidden beneath a shirt or a winter coat. The muscles of the chest may be regarded as a prominent characteristic of strength anatomy. They perform tasks such as squeezing a pair of loppers to cut a tree branch and pushing a door open. They are also the main muscles discussed when discussing upper body strength. However, these muscles are also extremely important from a functional standpoint because they support arm movement.

The chest muscles are the defining part of muscle mass for bodybuilders and those interested in general muscular aesthetics. Powerlifters rely on them to achieve the greatest lift on the bench press. Strengthening the chest muscles can benefit everyone, whether your goal is to have moulded pecs or simply to be able to play Twister with your kids on the living room floor.

We have collected a list of the top six best chest workouts, as well as some tips on how to train your chest.

1. Incline Bench Press:

Since the incline bench press is a cross between a plain bench press and an overhead press that is why pressing a barbell (or a pair of kettlebells or dumbbells) from an uphill engages more muscle tissue in the upper torso and puts more strain on the shoulders, which makes it one of the best chest workouts. The Barbell Incline Bench Press has several advantages.

  1. Greater activation of the shoulders and upper chest compared to flat press variations
  2.  Because it strengthens the deltoids, the incline bench press will carry over to overhead pressing variations.

How to do it properly:

  • Lie back on the incline bench, knees bent and feet on the ground. Hold the barbell with your thumb covered around it and your palms facing your feet. Lift the weight off the rack by pressing your arms straight up toward the ceiling.
  • Place the weight a little above your collarbone.
  • Slowly lower the weight to your chest, roughly in the middle of your chest to just above your nipples.
  • After a brief pause, return the weight to its starting position.
  • Complete three sets of eight to twelve repetitions.

2. Decline Bench Press:

It is one of the most popular barbell bench press variations, which targets the lower pectoral fibres. Because of the shifted shoulder angle, this pressing variation is less taxing on the lifter’s shoulders than the standard bench press, which makes it one of the best chest workouts. The Barbell Decline Bench Press has several advantages.

  1. Because of the angle of the bench you are lifting on, there’s less strain on the shoulder joint.
  2. An emphasis on the lower pectoral fibers.

How to do it properly:

  • Lie back on the decline bench, knees bent and ankles secured behind the ankle rests. Hold the barbell with your thumb covered around it and your palms facing your feet. Lift the weight off the rack by keeping your arms straight.
  • Place the weight above your lower chest and upper abdomen.
  • Bend your elbows slowly to lower the weight to your chest, about in line with your nipples.
  • After a brief pause, return the weight to its starting position.
  • Complete three sets of eight to twelve repetitions.
best chest workouts

3. Barbell Flat Bench Press:

The bench press is a well-known exercise. Weight lifters use it to see who has the strongest pressing strength, gym rats use it to bulk up their abs, and athletes use it for explosive pushing power. The bench press should be a regular part of your routine if you want to increase your chest size and strength, which makes it one of the best chest workouts. The Barbell Flat Bench Press has several advantages.

  1. Because it is one of the three lifts judged in a competition, it has direct application to powerlifters.
  2. The bench press works the chest, triceps, and shoulders, resulting in a muscular torso.
  3. When compared to other chest exercises, the bench press can be loaded with a relatively heavy amount of weight.

How to do it properly:

  • Lay back on a bench, slightly arch your lower back, and place your feet on the floor.
  • Pull your shoulder blades together to improve your upper back strength and stability.
  • Grab the bar with a variety of grips and squeeze the hand tightly to flex the arm and grip muscles as much as possible.
  • Consider pulling the barbell to the body to touch the sternum/base of the chest while the load is unwracked.
  • Keep your back tight and your shoulder blades pulled together as you press the weight up.

4. Dumbbell Bench Press:

The dumbbell bench press does not enable you to go as hard as the barbell bench press, but it has many advantages. For one thing, you are controlling two dumbbells, which works in a different way than the bench press. If you have a weaker side, the unilateral nature of this movement allows one side to catch up to the other, which makes it one of the best chest workouts. If you have shoulder or elbow pain, using dumbbells allows you to manipulate the grip and arm angle to find a more comfortable pressing position. The Dumbbell Bench Press has several advantages.

  1. It is easier to find a more comfortable pressing position for someone who has shoulder or elbow pain.
  2. Lifting two separate dumbbells will provide you with more joint and muscle stability.

How to do it properly:

  • Sit upright on a flat bench then entirely depend forward to pick up each dumbbell.
  • Set each weight on a knee and get ready to go.
  • Lean back and carefully drive the dumbbells back towards you with your knees, pressing the weights over your chest at the same time.
  • Lower the weights while keeping your elbows tucked in at 45 degrees until they break 90 degrees. Then, drive the dumbbells up again.
  • You can also press from a neutral position by turning your palms so they face each other.

5. Push-Ups:

This is a good warmup to get the chest ready for work. A dynamic warmup before training has been shown in studies to help prevent injury, which makes it one of the best chest workouts. Lower resistance movements similar to those about to be performed prepare the muscles for work. The Push-Up has several advantages.

  1. As you are only using your body weight, your joints will not be as stressed as they would be with weighted movements.
  2. You can also do many pushups, which will build up more muscle-building tension over time.

How to do it properly:

  • Start on your knees and hands, and work your way back into a high plank position. Your hands should be slightly wider than your shoulders, and your quads should be straight. Your legs should be tight and your spine should be neutral.
  • Maintaining a straight line from head to heel, bend your elbows at a 45-degree angle and lower your chest toward the floor, keeping your core tight.
  • Aim to go as low as you can while maintaining core support, spine, and pelvic alignment.
  • Pull your chest away from the ground and straighten your elbows.
  • Rep until you have completed 8–12 repetitions. Perform three sets.
best chest workouts

6. Cable Iron Cross

The cable iron cross is an athletics classic, but it can also be beneficial for physique development when performed in a cable tree. This exercise stretches the chest muscles right away and takes you through a wide range of motion for maximum chest building potential, which makes it one of the best chest workouts. Furthermore, because of the constant tension of the cable machine, your muscles are under tension for a longer period, resulting in improved hypertrophy. The Cable Iron Cross has several advantages.

  1. Maintains tension on the working muscles, allowing for greater muscle-building potential.
  2. When compared to the dumbbell variation, it isolates and extends the lower chest muscles through a wider range of motion.
  3. Improves definition by targeting the difficult-to-reach lower chest area.

How to do it properly:

  • Start by standing aside from an elevated pulley cable machine or an overhead resistance band. Choose a light to moderate weight to provide a challenge while also 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, 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 8–12 repetitions.

Final Words:

Working the chest muscles can only improve your quality of life, whether your goal is a sculpted chest or a stronger upper body to help you lift kids into the air. The aforementioned exercises, combined with a high protein diet, may aid in increasing the size and strength of these muscles.

Warm-up with a low-stress movement, such as the incline push, to prepare your body for heavier loads and reduce your risk of injury. Maintain consistency and adjust your workload to what feels right for you. Your planks will be longer and your press will be stronger soon.

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