Chest Workouts and Exercise Tips
Chest is always the point of attraction in a men physic. Proper exercises can help you to attain a toned and muscled chest. There are different exercises that must be done very carefully along with proper knowledge and strength. Generally free weight exercises are very beneficial in this purpose. Beside there are some machines too which are designed with some of these exercises in mind.
List of Top Chest Workouts and Exercises
1. Push Ups
Push Ups are very easy to perform. Just get down on your hands and knees, extend your feet back and hold your position with your toes. Now place both hands approximately shoulder width apart, and begin by flexing your arms so that your chest lowers to the floor. With enough power, push against the floor hard enough to pop your hands off of the ground. Most of the body builders prefer this exercise because it offers excellent result and is less risky.
2. Barbell Bench Press (Flat)
Primary exercise for centuries for chest expansion. Bench press has some different variations, but straight bench press with barbell is very effective.To perform the exercise just lie flat on the bench your back on a standard Olympic weight bench. With your feet flat on the floor and your glutes tight to the bench, back and head on the bench at all times, unrack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up.
3. Inclined Bench Press
The inclined bench press extremely similar to the flat bench press, which targets the upper chest, pectoral, deltoids and triceps. Here the bench is inclined upto some degree inspite of being flat or straight as in the previous case.
To perform, this exercise just unrack the weight and lower the barbell until it touches your upper chest. Press the weight back up into the starting position with arms fully extended and repeat. Keep your elbows tucked in to maintain a 45 degree angle to your flanks. If you allow your arms/elbows to deviate outward you’ll be placing excessive strain on your shoulder joints.
4. Decline Bench Press
Quiet similar to the other two types of bench press, except the bench this time is declined downwards to some angle.To perform this exercise, just lay on your back and perform in the same way as in case of the inclined bench press.
5. Dumbbell Bench Press
This exercise is very similar to the Barbell bench press, except that a pair of dumbbell is being used in place of a barbell. Remember always perform on a flat bench.
List of Chest Workouts Schedules
Beginner Workout
- Barbell Flat Bench Press
– 3 Sets of 8 Reps - Dumbbell Bench Press
– 2 Sets of 8-10 Reps - Push-Ups
– 2 Set to Failure
Intermediate Workout
- Incline Bench Press
– 3 Sets of 12/10/8 Reps - Barbell Flat Bench Press
– 2 Sets of 8 Reps - Decline Bench Press
– 2 Set of 12 Reps - Push-Ups
– 2 Sets to Failure
Advanced Workout
- Barbell Flat Bench Press
– 4 Set of 8/6/6/4 Reps - Incline Bench Press
– 3 Sets of 8 Reps - Dumbbell Bench Press
– 2 Set of 10 Reps - Decline Bench Press
– 3 Sets of 8 Reps - Push-Ups
– 2 Sets to Failure