Chest Exercise

Here are top 6 chest-building exercise.

"YOU CAN'T CLIMB A LADDER OF SUCCESS WITH YOUR HANDS IN YOUR POCKETS. YOU MUST WORK YOUR ASS OFF!"


1. Barbell bench press
     
                       
You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells. 
  •  Do it toward the start of your chest workout for heavy sets in lower rep ranges. Consider varying your grip width for more complete chest development.



2. Flat Bench Dumbbell Press
                         
              
            
With dumbbells, each side of your body must work independently, dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight.
  • Do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. We don't typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar. 



3. Low–Incline Barbell Bench Press
If you're really looking to build that shelf of an upper chest, Electromyography(EMG)results have suggested that bringing your grip in a bit closer may hammer upper-chest fibers significantly more.
  • Many chest workouts start with flat-bench movements. Every so often, start with inclines. The benefit is that you'll be fresher and can lift more weight, which puts a greater amount of stress on the upper pec fibers and could lead to more growth.


4. Machine Decline Press 
Some machines, like Hammer Strength, allow you to move each arm independently, which is a great feature on chest day. Besides doing a machine decline press straight on, you can sit sideways on the apparatus and press across your body one arm at a time, which delivers a completely different feel than when you sit straight-on.
  • Do free-weight exercises first in your chest workout because they require more effort and stabilizer muscles than machines. With that in mind, this could be the last multijoint exercise in your routine.


5. Incline Bench dumbell Fly

 
Not many single-joint exercises made the list, but this is one of our favorites. It's an effective move to isolate the pecs after completing your multijoint exercises. Dumbbells allow for continuous tension throughout the exercise's full range of motion. If you've got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.
  •  Do incline dumbbells flyes at the end of your workout for slightly higher reps (sets of 10-12). 



6. Incline Dumbbell Pull-Over

Forget flat-bench pull-overs; the incline version puts your chest fibers under tension for a longer range of motion! Just sit back against a bench inclined to about 45 degrees and make sure the dumbbell clears the top. Make sure you keep this a single-joint movement; don't bend or extend at the elbows.Remember, you should have a specific reason for each movement you complete.
  • Do pull-overs at the very end of your workout for sets of 12. On every set, hold the peak contraction of the last rep for a full five seconds.

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