TOP 5 CHEST EXERCISES
Bodybuilders and fitness fans have always tried to have the most aesthetically pleasing bodies and a robust chest is part of that. Studies show that male attractiveness is higher the if the ratio of chest and waist is small. It means having a small waist and broader chest. If this is what you’re going after, include these exercises in your workout and target all your chest muscles!
● Good to know: Chest muscles comprise of mostly fast-twitch muscle fibres. The best way to work out these muscles is by doing low reps with high weights. Therefore, it is recommended to use bigger free weights and do fewer reps at the beginning of your workout and use machines with more reps and lower weights towards the end. Doing more reps will pump up your muscles and increase their stamina.
Chest press on the bench with dumbbells, 4 series, 6 - 8 reps
Chest press gives you the opportunity to have a much more natural grip that bench press with a barbell. This exercise is better for those that have issues with shoulders or want to avoid them. When you are lowering the dumbbells keep your elbows in a natural position - not too wide, keep your elbows at the width of your shoulders.
Incline dumbbell fly, 3 series, 10 - 12 reps
Dumbbell fly is great for the upper part of your chest muscles. Keep your elbows slightly bended when you lower the dumbbells and return to the starting position – arms straight with dumbbells above your chest. A little hack: The exercise will be even more effective if you imagine trying to squeeze an orange that is sitting between chest muscles. Try and see if it works. :)
Machine chest press, 4 series, 8 - 10 reps
This exercise is just like bench press. The difference is that you don’t lift a loose barbel because the machine helps you with your technique. This can be an advantage for beginners and for advanced gym goers that want to try bigger weights without needing a spotting partner for safety.
Incline chest press, 4 series, 8 - 12 reps
During the incline chest press you engage the upper part of your pectoral muscle more. Set the bench so that you are lifting right above this part of your chest.
- Try mulipress: When you exercise on the multi-press machine, you don’t need to engage the stabilizing muscles which means you exercise the desired muscle groups more intensely. It is recommended to use the multi-press machine towards the end of your workout when your stabilizers are tired from the previous exercises with free weights.
High cable chest fly, 3 series, 12 - 15 reps
At the end, do the high cable chest fly to get the blood flowing properly. Get in the middle, grab the cables, and step forward with one foot to have more stability. Lean forward a little bit and keep your spin straight. When your arms go behind your back, bend your elbows slightly while trying to feel the stretch in your pectoral muscles which will increase your flexibility. Afterwards, push your arms towards your chest. You can use our hack and try to squeeze the orange again. :)
It doesn’t matter if your goal is to be ripped or have stronger chest muscles that will help you lift your kids. Strengthening your chest muscles can improve the quality of your life. If you combine these exercises with an adequate meal plan that has a lot of protein, you’ll get stronger, and your muscles will get bigger.
Don’t forget to warm up before your workout with small weights to prepare your body and lower the risk of injury to your shoulder joint or elbows. Keep in mind the proper technique and choose the adequate weights. Most importantly, don’t forget to enjoy this journey and be excited to see the results!
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