Pack up those extra muscles up your chest with these 10 workouts!
Doing same routine for chest workout day after day might not have the same effect. Try variations and adding up to chest exercises every week. To see your chest muscles growing, it is important to stay consistent. Do not forget to prepare your body for the chest workouts, with proper warm-up exercises on your chest day. Once prepared, try the following 10 ultimate workouts for chest.
We are here, stating how to perform these exercises in short. But more than just doing them, maintaining the right form and posture throughout the workout is important. You can do 3 sets of 12-15 reps each of the following exercises and celebrate a mega chest day with the pump to fire up whole of your week ahead!
- Barbell Bench Press
Grasp the bar just outside shoulder width and arch your back so there's space between your 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.
- Incline Bench Press
Set an adjustable bench to a 30°-45° angle, lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Please the weights straight over your chest the keeping a slight bend in your elbows, spread your arms open as if you were going for a big bear hug. Lower your arms until you feel a stretch in your pecs, then bring the weights back together over your chest.
- 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.
- Low Incline Press
Set an adjustable bench to an incline of no more than 30°, or rest a flat bench on a weight plate or mat to tilt it slightly. Grasp the bar just outside shoulder with 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.
- Push-ups
Get into push-up position with ha ds under your shoulders. Your entire body should be straight and your core braced. Lower your torso and your head neutral, until your chest is almost touching the floor. Fire your chest and triceps and raise your body back to push up position.
- Dumbbell Flyes
Lie back on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weight until they're even with your chest. Flex your pecs and lift the weights back to the starting position.
- Landmine Press
Wedge the end of the barbell into a corner of the room. Load the opposite end with weight and grasp it toward the end of the barbell sleeve with your right hand. Stagger your stance so your left leg is in front. Press the bar straight overhead.
- Prone Flyes
Hold a dumbbell in each hand and get into push-up position on the floor with palms facing each other. Spread your arms apart as in a normal dumbbell flyes and lower your body until you feel a stretch in your chest, then squeeze the dumbbells and bring your hands back to push up position. Keep your abs and glutes braced and your back flat throughout. If you're using plate loaded dumbbells, you may be able to roll the weight plates on the floor during the flyes. Otherwise, you can place a towel under each dumbbell to facilitate sliding. If this is too difficult, perform the exercise on your knees.
- Pullover
Lie on your back on the floor and hold one dumbbell overhead with both hands. Press the weight over your chest, then reach back over your head, bending your elbows slightly. Continue until you feel the stretch, then pull the dumbbell back over your chest. Take a deep breath every time you lower the dumbbell behind you.
- One-Armed Medicine Ball Push-up
Get into push-up position resting your right hand on the medicine Balkans left hand on the floor. Lower your body until your chest is just above the floor, then push back up.
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