Having a ripped chest is still a dream for many youngsters. It is one of the most attractive muscle, whether guys are in a t-shirt or not. The shape of the chest looks complete when every part of it is trained regularly. So, here is the ultimate chest workout plan which will cover every muscle.
Having a defined chest helps you to complete home tasks, like pushing any object. We design workouts in such a way that you can train every muscle with best chest workouts. To understand the workout better we will tell you about chest anatomy.
Chest has Two Heads :
- Clavicular head contains upper chest
- When you are doing any pressing exercise, eg. barbell bench press, dumbbell bench press, push up, etc. These all are push exercises. You are pushing the weight. In this kind of exercise, your Pectoralis Major gets activated.
- Whether you are performing it in decline, flat or incline, it doesn’t matter, you are training your Pectoralis Major.
It just the thing that your maximum tension is on the particular region, which we call as upper, lower and middle chest.
- Sternal head contains the middle chest and lower chest
- Our Pectoralis Minor gets activated when we do flies. Whether it is dumbbell flies or cable flies.
Lets have a look at best chest workouts along with their target area. Step by step process of doing these chest exercises will be given for best results. Because maintaining correct form while doing chest exercises is must.
REPS: 6-8 (MASS GAIN)
12-15 (CUTTING)
TARGET AREA: Barbell bench press is a compound exercise. It targets your overall chest (Pectoralis Major). Secondary muscle targeted are anterior delt (front shoulder), traps and back.[/vc_cta]
How To Do Barbell Bench Press:
- Lie flat on a bench press machine.
- Use a medium width grip to lift the bar.
- First, lift the bar from the rack and hold it straight over you with your arms locked.
- This will be your starting position.
- Then come slowly down and touch the barbell at your chest.
- This will complete your one repetition.
- Breath in when you come down. Breathe out when you press the barbell.
REPS: 6-8 each (MASS GAIN)
12-15 each (CUTTING)
TARGET AREA: Pectoralis major is the primary muscle that gets tension. Secondary muscles are anterior and lateral delt, triceps, lats.[/vc_cta]
How to do Flat Dumbbell Press:
- Lie on a flat bench with facing your head up.
- Your feet should be on the floor.
- Take two dumbbells according to your capacity.
- Keep your arm at about 90 degrees.
- Then press them up towards the ceiling and by extending your elbows, feel the contraction in your chest.
- Make muscle mind connection.
- Then return slowly to the starting position.
- Keep in mind that don’t do ego lifting or you can have shoulder injuries.
- Breathe out when you lift the dumbbells towards the ceiling and breathe in while coming back.
REPS: 6-8 each (MASS GAIN)
12-15 each (CUTTING)
TARGET AREA: While hitting flies you activate your Pectoralis Minor muscle. Pectoralis Major also gets some amount of tension. Secondary muscles are shoulders and triceps.[/vc_cta]
How to do Flat Dumbbell Flies:
- Lie flat on a bench.
- Take two dumbbells according to your weight.
- Extend your arms by holding the dumbbell.
- Bend your elbows slightly to avoid joint injuries. Lower down the dumbbells until they are at shoulder height.
- Inhale when you bring dumbbells down and exhale while flying them up again.
REPS: 6-8 (MASS GAIN)
12-15 (CUTTING)
TARGET AREA: Your primary tension will be on the lower chest (Pectoralis Major). Other muscles like shoulder and tricep will get some amount of tension.[/vc_cta]
How to do decline Dumbbell Press:
- Lie down on decline bench.
- Take two dumbbells according to your capacity.
- Keep your arms at 90 degrees, this will be your starting position.
- Now push the dumbbells all the way up while exhaling.
- Pause for 1 second and return to starting position while inhaling.
- Feel the contraction in your lower chest.
REPS: 6-8 (MASS GAIN)
12-15 (CUTTING)
TARGET AREA: Your clavicular (upper chest) gets activated. That is your primary muscles. Shoulder and tricep get some amount of tension.
[/vc_cta]
How to do Incline Barbell Press:
- Lie down on an incline bench.
- Set the angle to 45 degrees.
- Set the weight of the barbell according to your capacity.
- Hold the barbell grip more than shoulder-width apart, with an overhand grip.
- Slowly take the barbell out from the rack and lift it by extending your elbows.
- Then slowly bring it down and touch the bar at your upper chest.
- Inhale when you bring the barbell down.
- Exhale back when you lift it.
REPS: 6-8 (MASS GAIN)
12-15 (CUTTING)
TARGET AREA: Pectoralis minor are primary muscles targeted. Pectoralis Major and anterior deltoids are secondary muscles worked.[/vc_cta]
How to do Peck Deck Flies :
- Set the weight of plates according to your capacity.
- Sit on the machine’s seat and press your elbows into the pads, relaxing your forearms and wrist.
- Now, exhale and force the pads together until they touch in front of your chest.
- Inhale while you complete the movement.
TARGET AREA: Your Pectoralis major will activate along with your tricep and shoulder.[/vc_cta]
How to do Parallel Bar Dips:
- Get the parallel bar.
- Keep your hands grip on both sides of the bar.
- Get yourself up and bend the knees.
- Keep your back nice and straight.
- Lean slightly forward and keep your elbows slightly wider when you come down.
- Try to keep your form correct.
- Bring yourself down up to at least 90 degrees (and even more if you are strong enough).
- Then return to the starting position to complete one rep.
TARGET AREA : It’s a great bodyweight exercise which targets your upper body [/vc_cta]
You can try these variations of Push-ups :
1) Normal push-ups
2) Diamond push-ups
3) Hindu push-ups
4) Pike push-ups
5) Clap push-ups
6) One hand-ups
Push-ups is one of the best chest workouts which acts on core muscle and can be done without any external equipments. Doing push ups after chest workout is best chest exercise for men.
Best chest exercises and chest workouts are explained with step by step procedure. These Chest exercises will yield maximum results when proper sequence of doing these exercises will be followed.
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[…] Gym Workout Schedule, these exercises have been identified as effective. Before you do any of these chest workouts and Tricep Workouts you must be aware of things you should […]