Bodybuilding is the act of using progressive resistance exercise to control and develop one’s muscles. Bodybuilding has become an essential aspect of health and fitness. If done the right and natural way, it provides a lot of benefits. There are many muscles and parts of the body that people usually want to maximize. We shall focus on the chest area here.
A bigger and chiseled chest is every man's dream. We must admit it is awe-inspiring, and it shows off the efforts and the hard work of a person. A chest workout has excellent benefits, especially to your health. You might be wondering how to get that colossal chest that you have always dreamed of. Well, wonder no more. Below are some of the best chest exercises that will pump out your chest.
Common Chest Exercises
Dumbbell Squeeze Press
To do a dumbbell squeeze press, you need to lie down on a flat bench and have a dumbbell in each hand. Have a good grip on the dumbbells and start by lifting your hands directly above you. Squeeze your chest and then bend your arms to lower them in such a way that the dumbbells lie above your chest. Repeat the process with short pauses in between.
This workout emphasizes your pecs, especially when you squeeze the dumbbells together. By doing this, you maximize muscle gain on your chest.
With decline push-ups, you have your feet on a bench and your hands on the floor in front of you. You then get to do push-ups in this position by lowering your body down to a point where your chest almost touches the floor and then up again to the starting position. This squeezes your chest. Repeat this for exercise for a few reps to get a complete set.
Decline push-ups emphasize lower pectorals muscle building, which helps in building a more defined chest that is well rounded. Another advantage of this work out is that it can be done from home.
This is basically doing push-ups with your hands in different positions. You can have your right hand further forward than the left. Do push-ups in this position and then exchange the position of your hands. A repeat of this will give you a great chest work out.
Just like decline push-ups, staggered push-ups can be done from home, which makes it a good workout if you can’t make it to the gym.
Incline Barbell Bench Press
This is a barbell press while on an inclined setup. Lie on a bench that is at an inclining angle. You then lift a barbell to shoulder height with your palms facing away from you. You then lock out your arms and give a squeeze to your chest. Return to the starting position slowly. This workout builds the clavicular head and makes your pecs pop really well.
Incline Dumbbell Bench Press
Dumbbell presses give different variants that help build your chest. The use of two separate weights gives you an excellent range of motion that activates and stabilizes muscles.
The incline dumbbell bench press is done with you lying on a bench that is inclined at a 45° angle. Once on the bench, you should lift the weights over your chest and then lower one of the weights on your hands slowly, then lift it up again.
Give your chest a squeeze when lifting the weights. Change position and repeat this process for a great chest work out.
Cable Fly Workout
This is a great workout in that it provides constant tension throughout the whole movement. It gives your pectorals and deltoids a new stimulus. With the cable fly workout, pulling the cables can be done while you are standing with one foot in front of the other or while you are lying on an inclined bench.
This workout helps in burning chest fat and losing man boobs for the men. Dips help work the entire upper body that is your shoulders, arms, and upper back. This workout gives you a tremendous hormonal boost. Chest dips machines are in most gyms, but if you have a personal gym, then you can do it there.
If you have perfected doing push-ups, then this is a good workout for you. Clap push-ups are just like the normal push-ups but spiced up a little bit by adding claps in between them. After lowering your body and then lifting it, you do one clap before going down again. Just like other push-ups we have discussed earlier clap push-ups can be done from home.
Decline Barbell Bench Press
We have looked at the incline barbell press now let’s focus on the decline press. This is done the same way as the inclined barbell press the only difference is that the bench is placed in such a way that you will be in a reclining position. This workout focuses on your lower chest. This helps in building a decent chest size.
Seated Machine Chest Press
Pressing weights on a flat bench are excellent, but seated machine chest press has unique benefits. For instance, it is easier to slow down the reps.
It is also important to note that machine exercises should come at the end of your workout. Machines help in giving you great pecs and with minimal shoulder assistance.
We cannot leave this exercise out, especially for beginners. It gives you excellent muscle build-up without necessarily having to lift and balance weights. It is one of the most comfortable chest workouts compared to dumbbells and cables.
A chest workout is perfect for your health, physical appearance and fitness. All the above chest workouts are great, but it is good to note that you must support them with a healthy and consistent diet. Consistency with these exercises give incredible results.