Best Chest Exercises of All Time
If you really want to pump up your pecs and build the best chest in the gym you need targeted exercises that exhaust your muscles in the best way possible.
Because the chest muscles (specifically the pectoralis major, aka pecs) are so huge and contribute to so many movements, you’ll need more than just a handful of exercises to build your chest from every angle.
The plan is simple: it’s a seven-move workout made up of three sets. Do the moves in order, sticking to the sets, reps, tempo and rest periods.....
1. Push-up
2. Barbell Bench Press
3. Dumbbell Bench Press
4. Incline Dumbbell Flye
5. Dumbbell Pullover
6. Cable Crossover
7. Pec-Deck Flye
1.Push-up-
In a plank position, place your feet together, toes on the floor, with your hands wider than shoulder width and flat on the floor and your elbows extended. Keeping your head neutral and abs tight, lower yourself by bending your elbows until your chest gently touches the ground, then press through your palms until your arms are straight once again.
2.Barbell Bench Press-
Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45° to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
3.Dumbbell Bench Press-
Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder-level, then press the weights straight up.
4. Dumbbell Flye-
Set an adjustable bench to a 30°-45° angle, and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest, then, keeping a slight bend in your elbows, spread your arms open until you feel a stretch in your pecs, then bring the weights back together over your chest.
5.Dumbbell Pullover-
The pullover is one of a scant few options that work the chest at a completely different angle, in a top-to-bottom contraction.
Lie on a bench with your upper back, head and neck supported and your feet flat on the floor. Hold a dumbbell with your arms extended above your face. Maintaining just a slight bend in your elbow throughout, slowly lower the dumbbell backward, allowing your elbows to come to a point at which they align with your ears. When you’ve stretched as far as you can without bending your elbows, flex through your chest and lats to reverse direction to bring the dumbbell back overhead.
6.Cable Crossover-
Stand in the direct center of a cable-cross station with your feet staggered, knees slightly bent and your focus forward, and grasp D-handles attached to the upper pulleys. Starting with your palms facing downward and elbows bent slightly, flex your pecs to draw the handles down and together, meeting below your waist. Try to keep your elbows up throughout the movement. Pause a moment for a peak contraction, then slowly allow the handles to return to the start position. Don’t let the weight stacks touch down between reps.
7.Pec-Deck Flye (Butterfly)-
Adjust the handles so that the full range of motion the chest is lightly stretched.
Slight bend in the elbows, rotate shoulders so the elbows are behind you and keep them at wrist and shoulder height.
Head and back against the pad, smoothly bring to center and back.
Breathe out as you pull together, and breathe in as you return.
Share
