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Five Best Chest Exercises To Make The Gym Jealous Of Your Pecs
Men consider their chest muscles to be one of the top show muscles, second only to their biceps. For women, the pectoral muscles are very important in maintaining the attractive appearance of their breasts. These are the primary reasons why many individuals look for the best chest exercise that they can use. Well, look no further because the list below will provide you with everything you need to know about the best chest exercises.
Barbell bench press Known as the king of all chest exercises for good reason. In fact, if you were only forced to choose the three best chest exercises, this exercise would still be on the list. There are many variations of the flat barbell bench press that you can choose from. In general, the close-grip barbell bench press is used to work the triceps, while the wide-grip barbell bench press is considered the standard for building the chest muscles. The middle-grip barbell bench press is most effective for strengthening both the triceps and pectorals; Best of all, it also strengthens your shoulders.
Dumbbell bench press Number two on our list of best chest exercises because it’s a great way to make sure you don’t feel a strength imbalance between the two sides of your body. This exercise is also commendable because it works with the natural function of the chest muscles by focusing on moving the weight to the center of the body. You can choose to do incline, decline, or flat dumbbell bench presses. If you choose a flat dumbbell bench press, you can also choose to use a wide, medium or close grip during the exercise.
Explosive push-ups are also among the top choices for chest exercises. No matter how much time you devote to the bench press or any other type of chest exercise, you should never take push-ups for granted. This exercise is an excellent way to develop strength not only in your chest, but also in your shoulders and triceps. Clapping and plyometric push-ups are the two most recommended push-up types. There’s a bit of controversy surrounding your head position during push-ups. Ideally, you should keep your head up and look ahead while doing this exercise. But, when you’re jumping on weight plates and doing plyometric push-ups, you have little choice but to look down to avoid missing your target.
Chest sinking The decline bench press closely resembles the movement of the bench press, except that it works more to strengthen the triceps than the chest press. If you have a bad shoulder, it is advised that you either refrain from doing this exercise or take a shallower dip. If you feel that your shoulders are strong enough and you decide to include this exercise in your routine, you should remember to lean forward a bit so that you put more stress on your pectorals than your triceps. The most common variations of this exercise are assisted, body weight, and weighted chest dips.
Dumbbell flies They aren’t really as important as chest exercises, but they can be very effective recovery exercises. Of course, you may need to rest for a day or two after an intense chest workout, but that doesn’t mean you should neglect your chest workout during that time. Dumbbell flies provide a great stretch and increase blood flow to all areas of your chest. It’s considered an important exercise for muscle growth and flexibility, which is why it’s included in our list of the five best chest exercises. When you perform this exercise, be careful not to keep your arms completely perpendicular to the floor at the top of the movement. Instead, you should stop the movement when your arms are about 15 degrees below being completely overhead. Be sure to control the entire movement with your chest muscles and front deltoids rather than your triceps.
Full body workout
Of course, it’s not enough to know what the best chest exercises are; You should also learn how to integrate them into a full body workout to get the best results. The barbell or dumbbell bench press (whether flat or incline) should be your main chest exercise for every workout session. Follow this exercise with a back or leg exercise and then do a dip or fly followed immediately by a calf or abs exercise.
If you choose to do the flat bench press as your main chest exercise, you should do the incline fly after the back or leg exercises. On the other hand, if the incline bench press is your chest exercise of choice, the flat fly should be your back or leg exercise. These combinations are perfect for optimal lifting and hitting the pectorals from a secondary angle. At the same time, you’re working a secondary set of muscles—the shoulders during the fly and the triceps during the dip.
On the second day of this type of workout, you do plyometric or clap push-ups as your only chest exercise of the day. Ten sets of five repetitions should be sufficient. The goal is to focus exclusively on explosive chest training that day. Remember that this type of exercise should be explosive, so you should never do it slowly or in a compromised manner. That’s why it’s important to stop after ten sets; Doing more can slow movement or cause poor appearance.
Split workout integration
If you’re one of those people who prefers a split workout program, which works different body parts each day, here’s how you can integrate the best chest exercises into your workout routine: Do the flat bench press right away. Do an incline bench press and then follow with either dips or flyes. It’s fine to do one barbell followed by one dumbbell movement, but if you prefer to do two of the same type of movement, that’s also acceptable.
As with total body training, you should do explosive chest training on a separate day from strength training. It is important to focus your efforts on building and strengthening your chest muscles. And if you really want to make great gains in this area, you should limit your squat and deadlift exercises to maintenance levels for 4-6 weeks, during which time you should prioritize chest training. If you want to work without focusing on just your chest muscles, you can continue your regular exercise schedule with the five best chest exercises that have been rounded up.
Now you know what the best chest exercises are and how to integrate them into either a full body workout or a split workout routine. Learning how to perform these exercises with proper form and movement is a necessary next step. If you are currently working with a personal fitness trainer, you can ask your trainer to help you perform these chest exercises. Otherwise, you can watch online videos or illustrated instructional guides. However you choose to do it, the important thing is that you take action and do it now.
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