Welcome to my Best Chest Workout For Size And Shape blog post. In this post. I’ll share some proven exercises that help bodybuilding fast. If you can follow it you must get a better result. Let’s check it.
Best Chest Workout For Size And Shape-Top 7 Chest Workout At The Gym
As long as your chest is bigger than your gut, then you’re still in good shape. Obviously, I’m joking, but you may have heard this from one of your friends or on a muscle-building forum online, and even though there’s a lot more to be in good shape than just having nice pecs.
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The chest is one of the most noticeable muscle groups, regardless of what you’re wearing and it’s one of the first things that people will subconsciously pay attention to when you first walk through the door.
Studies show that women are initially more attracted to men with a lower waist to chest ratio and if you have a big prominent chest, you’ll give off a vibe. That makes you look stronger, healthier, and more confident, and having strong pecs goes a lot further than just enhancing your appearance.
All throwing swinging and pushing movements are directly dependent on your chest and shoulder strength. So training your chest will help you be more efficient at many things, including simply getting up off the floor, pushing a stalled car, or even playing sports like baseball, and to give you the best results.
I’m gonna be going over some common exercises, as well as some not-so-common chest exercises that you may have never even seen before.
#1 – Bench Press
So you’ll definitely want to stick around for those, but by far the number one exercise for a bigger stronger Chest is the bench press. You could perform the bench press on a flat incline or decline surface, but for this demonstration. I want to start with the incline bench press. The incline will focus more on your upper chest so set this up. You’ll want to lay directly under the barbell and grab an overhand grip. That’s a few inches wider than shoulder-width.
I like to set my hands about thumbs, distance from where the gnarling starts. Before unwrapping, the bar you’ll also want to retract your shoulder blades by pulling them back together and you’ll want to arc your back. But you don’t want to arch so much that your hips rise up off the bench as this can lead to a lower back or a neck injury.
After getting into position. You’ll want to unwrap the bar and hold it directly over your chest. Then lower the bar down to your sternum, while maintaining about a 45 to 75-degree angle between your elbows and your body. After bringing the barbell down to your chest, drive through your legs and press back up to the starting position, then repeat for reps.
Now a lot of people wonder, although you should go on the bench press. More specifically, if you should touch your chest on every rep or if you should stop before the bar touches your chest, and the answer is that it depends.
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If you have no problems going all the way down to your chest, then you can do that. But if you’re one of the many people that feel discomfort in your shoulders when you’re bench pressing, then you’re better off stopping about one to three inches above your chest before returning the bar to that starting position.
Also keeps in mind that this exercise can be done on a decline and a flat angle as well. With the decline, you would be aiming to bring the barbell a little lower right under your chest, trying to touch your upper abs with the bar and For the decline, you’ll be targeting more of your lower pecs.
On the other hand, with the flat bench press, you would target both the upper and the lower chest more evenly. All three can be effective depending on what you’re trying to do, and if you want to build a bigger chest up and your weight and lifting heavy on the bench press is a must.
#2 – Landmine Chest Press
Let’s move on to a not-so-common chest exercise that primarily targets the upper chest. The landmine chest press. You’ll want to start with the barbell elevated off the ground by propping one end up on top of a platform or a sturdy bench.
Then you would kneel down and grab the bar with your hands clasped around it in a prayer position. You’ll want to be leaning slightly forward towards the barbell, with the bar under your chin, and then you’ll want to stick your chest out. While keeping your shoulder, blades, retracted and tight together. Then press the bar up until your arms are fully extended before returning back under your chin and repeating for reps.
While doing this exercise, you’ll want to really concentrate on squeezing your hands together to make it even more effective at hitting the chest.
#3 – Dumbbell Fly
Next up, we have a long-time favorite isolation exercise the dumbbell fly. Now, this exercise is not appropriate for everyone and it can easily be done the wrong way which can potentially injure your shoulders. So if you have had a shoulder injury in the past or you just have nagging shoulder pain, I’ll give you a variation in a second as well.
But just like with the bench press, you can do this on a flat, incline, or decline angle, and you want to make sure to retract your shoulder blades before beginning. Once you do that you can lay back and raise the dumbbells straight over your chest. Next, lower the dumbbells to your sides following a Y aren’t like paths while maintaining a slight bend in each of your elbows.
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Do not do this exercise with your elbows locked out, as this will put extra strain on the biceps and take tension off your chest and avoid shoulder problems. It’s very important that you don’t go down too far during the fly.
We don’t really want the dumbbells going any lower than even with the chest. Although you won’t get that extra stretch for most people getting that stretch is simply not going to be worth the risk of injury.
But after bringing the dumbbells down to your sides. We return the dumbbells in the same wide arc-like path to the starting position over your chest, then repeat for reps.
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Now, if this still bothers your shoulders, you can do a variation on the floor. The floor will stop your elbows and prevent you from going too low and even if you have healthy shoulders. This is a great variation to mix into your chest workouts. Because you’ll be able to use a heavier weight since you’ll be going through a shorter range of motion.
#4 – Dumbbell Press
Now up next, we have a staple compound chest exercise that can rival even the benchpress in terms of effectiveness. The dumbbell press, while the bench pressing with a barbell. Will give you the advantage of being able to lift a much heavier load. Since you’ll. Have both hands on one bar.
Using dumbbells has its own unique advantages. Since your hands won’t be connected, the way that they would with a barbell, your chest will be actively involved in keeping the dumbbells from spreading apart and falling out to your sides. As you perform your reps.
This is actually one of the main functions of the chest and it’s known as horizontal adduction. The other advantage is that you’ll be working each side independently, allowing you to even out any kind of strength and balances you may have developed on the bench press in which one side might have started getting stronger than the other.
So to perform dumbbell presses correctly. We want to grab two dumbbells that are heavy enough to be challenging for you and then place the dumbbells on your thighs, close to your knees, make sure to first retract your shoulder blades before lying back, and then, as you lay back, raise each leg up.
One at a time to get the dumbbells right over your chest, just like with the bench press you’ll want to arc your back without raising your hips off the bench and drive through your legs to press the dumbbells straight up over your chest. Then lower back down And repeat for reps.
#5 – Hex Press
Now another great dumbbell exercise that will actually help you target your inner chest is the hex press. a nd I want to give you a great tip to make it even more effective at targeting those pecs.
Just like with the dumbbell press. You would begin by thrusting the dumbbells off of your knees and bringing them up over your chest. But this time you’re gonna have the dumbbells touching together in a neutral position.
That tip that’ll HIGHLY help you increase. The tension on your chest is to really squeeze those dumbbells tight together throughout the whole exercise. Once you have them tight against each other. You want to press the dumbbells straight up and I like to stop right before locking out my elbows to really keep all that tension on the chest. From there you’ll lower back down until your hands meet your upper abs. Then press back up while squeezing those dumbbells Tied together and repeat for reps.
#6 – Cable Fly’s
Now, something that we haven’t touched on yet is the cable cross and there are many effective variations. You can do it for your chest, starting with cable flies.
Just like with incline and decline bench. You could set the cables lower than your shoulders and aim to bring your hands up higher to target more of your upper chest. And you can set them above your shoulders to target more of the lower chest. But either way, you’ll want to begin by grabbing both Cables and taking a step forward.
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Then, while maintaining a slight bend in the elbows, bring the cables together in an arc-like motion. Just like with the dumbbell flyes. You want to imagine that you’re hugging a really wide tree as you bring your hands together.
Then open up your arms and bring the cables back and stop when your hands are about. Even with your chest, before repeating for more reps.
You can also do a crossover with each rep to get that extra squeeze at the end of your reps. And one of my favorite variations on the cable is done on the floor using one side at a time.
Here you would lower the cable to the bottom. Lay down on your back, and essentially perform a fly on one side, but the difference is at the end of each rep. You’ll really want to reach across your chest, rather than just stopping over the midline of your chest. This can help give you a great pump, especially when incorporated as a superset at the end of your workout.
#7 – Chest Dips
Now for our final exercise, we have chest dips. Most people identify dips as a tricep exercise and the amazing chest benefits are usually overlooked. Dips will work your entire chest. But they’ll put an extra mention on the lower part and to better target the chest. You would perform this exercise just like regular dips on parallel bars. But you’re gonna purposely lean forward the whole time.
So after you jump up and lock your arms out. You’ll want to lean forward and lower your body until your shoulders are even with or just slightly under your elbows. Once you start going slower than that. You’re, risking a shoulder injury so stop there and then extend your elbows until you’re back up to that starting position. Then repeat for reps.
Remember that if you can’t do dips with your body weight just yet. You can always use a resistance band or a dip machine to help out until you’re strong enough to do it by yourself. And if you’re advanced, you can of course make it more challenging by strapping More weight to your body.
That’s all my friends……….
I wish you great health, wealth, and happiness.
My Final Opinion:
Finally, I want to say If you really want bodybuilding then you have obeyed the scientific rules. You can’t get overnight results but you must get results. Bodybuilding is a SLOW race. If you want to with this race then you have to be determined. So, guys thanks for reading this article. Stay tuned to this blog for getting more and more six-pack tips.
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