Looking For The Best Chest Workouts?
Nov 29th, 2009 | By Todd Bowman | Category: Chest, Uncategorized
In this article we’ll discover how to build chest muscles. We’ll also discuss what the best chest workouts really are.
There is no escaping this truth, everybody wants to build bigger chest and pectoral muscles. I see tons of new wannabe bodybuilders going all out with set after set of chest fly’s and bench presses, feverishly trying to get the best chest workout possible. They want to know how they can build a massive physique.
Little do they know, building a big chest is really not that difficult. Here are the secret ingredients you need to do the best chest workouts and build a huge upper body and chest. With this best chest workout you will be able to build size and strength.
It’s all about finding the right chest training course and increasing the number of reps you perform in a fully contracted position. For this best chest workout, you’ll need effort, consistency and progress with weights and reps and that’s it.
You’re really going to concentrate on this muscle group in this weight training workout by increasing weights every time you exercise.
Getting a well developed chest sounds easy doesn’t it? Here are the secret ingredients you need to do the best chest workouts and build a huge upper body and chest. For this chest recipe, you’ll need effort, consistency and progress with weights and reps and that’s it. Sounds easy doesn’t it?
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12 Steps To Ensure You Get The Best Chest Workout:
- Always lift weights in a full range of motion.
- Perform sets of 10 maximum but it’s more preferable to only do 8 or 6 reps for best results.
- Don’t forget to do at least 2 warm up sets.
- Make sure to find yourself increasing weights every set.
- Rest and recover for at least 1 minute and 30 seconds in between sets.
- Eat lean protein foods for maximum growth potential.
- Stretch before during and after your weight training exercises.
- Always improve your form while lifting.
- A variety in your chest workout program is critical.
- Take your supplements.
- Make sure to do a blast set where you do low weights high reps at the very end without resting after your final lift.
- Push yourself to lift heavy…ALWAYS.
The Anatomy Of The Chest:
The main chest muscle is called the pectoralis major, some call them pecs. These chest muscles are attached to the front of your rib cage. The pectoralis major muscles are jointed to the humerus next to the shoulder joint and begin near the breastbone in the center of the chest. The fibers of the pectoralis major and pectoralis minor sweep across the chest. Their fan-like structure allows the humerus to move around over many planes across your body. The pectoralis minor muscle is located underneath the pectoralis major, joining to the coracoid process of the scapula that begins on your middle rib cage.
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Flat,Incline,Decline Barbell Bench Press
The barbell press is one of the most basic chest exercises there is. It’s movement allows you to handle most all the weight during your entire range of motion. As you probably already know, the incline bench press works primarily your upper chest muscles and the decline bench press works primarily your lower chest and pec muscles. The regular flat bench works upper and lower about equally. You have to remember that you must add a barbell press to your chest routines to see maximum results.
Flat/Incline/Decline Dumbbell Press
Dumbbell presses for your chest are most effective if you want to build your pec muscles. Using dumbbells allows you to incorporate a much more natural range of motion for this while getting maximum pectoral stimulation. It also helps to keep shoulder injuries at bay. Using a dumbbell also keeps you from what’s called musculature imbalances. one side being stronger than the other. This is because stress and muscle stimulation is distributed equally across both sides of your body. Using dumbbell presses is a great way to get the best chest workout possible.
Wide-Grip Dips
I see many people who skip this awesome chest exercise. Why? I’ll never know. Using a wider grip allows you to really focus on stimulating the entire pectoral muscle because it lessens the strain on your triceps to do the movement. It’s great for isolation. Sometimes the weight of your own body might not suffice. It’s possible to add a weight belt for more resistance. If you’re looking for overall pectoral stimulation and development, wide grip dips are critical.
Sample Chest Routines to achieve the best chest workouts possible.
Chest Routine# 1
- Flat Dumbbell Press: 2 sets of 5 to 7 reps
- Incline Barbell Bench Press: 2 sets of 5 to 7 reps
- Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
- Incline Dumbbell Press: 2 sets of 5 to 7 reps
- Flat Barbell Bench Press: 2 sets of 5 to 7 reps
- Wide-Grip Dips: 2 sets of 5 to 7 reps
Your goal should be to work to concentric muscular failure through all the reps, while limiting each set to 5-7 reps. Log your progress and increase the weight or reps from week to week to build chest muscles.
Make sure to keep your written goals to achieve concentric muscle failure during all your repetitions so that each set you’re doing is only 5-7 reps at maximum. Make sure to write down your progress from day to day to really get the best chest workout of your life!
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The Importance Of Inner Chest Workouts:
Having a good inner chest is key if you want to look sculpted and defined. That’s what basically looks like you have male cleavage. It is that vertical line between muscles that separates your left pectoral muscle from your right pectoral muscle. So what are some good inner chest workouts? Here are 3 of my favorite exercises for the inner pec muscles.
Fly Chest Exercises:
Flyes can be performed on a machine that is specifically designed for flye movements. There are many grips for this fly machine as well. The other way to do fly’s is to do them with free weight dumbbells on either an incline bench, flat bench or decline bench.
You hold the dumbbell with your arms just slightly bent above you head while laying flat on your back on the bench. Then let your arms come down to the ground while keeping your elbows slightly bent.
If you were to hold this position when the weight is lowered and stood you up on your feet, you would look like Jesus while he was on the cross. But in this case you’re lying on your back.
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- Cable Crossovers I love cable crossovers as a great inner chest workout. Many people like the Pec-Deck Flyes as well. But cable crossovers use a pully machine at the gym where you basically do a bench press while standing up. These are great for your inner pec muscles, they really give you that definition.
- Narrow Grip Bench Presses The more narrow your grip is on the bench press the more you work the muscles of your inner chest. The wider the grip on the bench press the more you exercise your outter chest muscles.
2 Dumbbell Chest Workouts To Get A Ripped Chest:
Many people have dumbbells at home but no barbells. Here is a list of some of my favorite dumbbell exercises:
- Bench press (incline, decline, flat)
- Flyes (incline, decline, flat)
As you can tell this only give you about 2 exercises for your dumbbell chest workout but with each one having the incline, decline and flat variations for your chest, you really six different dumbbell chest workouts. Add to that using different weights and you can have a ton of different workouts to build your chest.
5 Lower Pec Exercises For Bodybuilders:
Your lower chest is what makes your chest look defined and more bulky. It’s what separates your chest muscles from your stomach and abs. If you have a defined lower chest you can really make body look a lot bigger by having this definition. But what are some lower pec exercises and workouts you can do to get this type of definition in your chest?
Here are some of my favorite lower chest workouts:
- Lower Pec Exercises – Decline Barbell Bench Press
- Lower Pec Exercises – Decline Dumbbell Bench Press
- Lower Pec Exercises – Decline Dumbbell Flyes
- Lower Pec Exercises – Exercise Ball Push Ups
- Lower Pec Exercises – Wide Grip Decline Barbell Bench Press
My Top 5 Best Chest Workouts & Exercises
Dumbbell bench press
Explosive push ups
Chest dips
Dumbbell flyes
Barbell bench press
If you’re going to be using free weights to build your chest, the two main movements are press and flye. To get the best results focus 90% of your efforts on the press instead of the flye movements. You can and should sprinkle and mix up your chest workout with flyes. But your main focus is the press. This means good old fashioned barbell presses, dumbbell presses and dips using a wide grip.
There are no pills you can take, you must put in the work in the gym. The good news is that it’s easy to get a the best chest workout as long as you have a good strategy like progression and overload techniques. You’ll start to see gains quick if you use these secret bodybuilding techniques. This chest workout routine is guaranteed to be the best chest workout you’ve ever done.
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