Best Chest Workouts
In the upper body, the Pectoralis major (Pecs) is the largest muscle group. It is mainly composed of two large fan-shaped muscles spread across the upper body, therefore, the best chest workouts are achieved by doing a number of exercises that mainly focus on the lower, upper, inner and outer parts of the pecs using heavy weights.
Your arms and shoulders are closely tied in with the pecs, the pecs being so-called pushing or squeezing muscles, therefore, your triceps and deltoids also get some work when you work your chest. That’s the main reason why you see many bodybuilding programs combine chest exercises with triceps exercises in the same workout. The weights used in your workout are directly related to the size, spread and depth of your chest.
The following exercises are commonly used to develop the pecs for your best chest workouts:
The Bench Press – You probably either heard of it, know about it or already including it in your chest workout program which is why when chest is the topic of conversation and evaluation, the bench press is the first exercise considered as part of the best chest workouts. It may be performed in many different variations, using different benches (flat, incline and decline), grips (close grip or wide grip), angles and weights.
Bench Press
All the different types of the bench press have two commonalities which are the Olympic bar the plates that are used.
The basic bench press is the use of a flat bench while holding the bar with a wide-grip. This way, you will be putting more work on the outer pecs when you use a wide grip. Whether the upper or middle of the pecs is worked is determined by whether you lower the bar to your neck or to your chest.
The triceps are involved in moving the weights when the bar is lowered to the middle of your chest and your elbows are kept at your sides. The frontal deltoids are involved with the pecs when you lower the bar to your neck you spread your elbows widely.
When you use an incline bench for the bench press, the upper pecs are exercised when you lower the bar to your neck. The lower pecs are worked when you use a decline bench.
Dips
Dips (Parallel Bar Dips) – This is also one of bodybuilders favorite exercise as it is very good for working the inner and upper pecs when your hands are at shoulder width. The outer pecs and the deltoid-pec tie-in are involved when you place your hands wider.
Dumbbells – These may be used in a way that closely resemble the Olympic bar bench press. The main difference is that they put the workload more on the pecs rather than the triceps or the deltoids. You may do a dumbbells press on a flat, incline or decline bench like you would do for a bench press. Dumbbells are also good for stretching the pecs and ripping them up by performing dumbbell flyes on a flat, incline or decline bench.
Click Here To Learn The Secret 8 Steps To A Muscular New Body
Cable cross over – This can be used for many good chest finishing exercises like the two-handed crunch, where the exercise begins with spreading your arms wide and then bringing the handles together in front of your chest, with your arms slightly bent at the elbow all while maintaining an upright posture, keeping your back straight and your chest out throughout the movement.
Pullover – This is done by lying across a flat bench, holding one dumbbell vertical in front of you and starting with arms extended vertically and then extending your arms until they are extended overhead.
Pullover
The best chest workouts start with the bench press (i.e. the heavier weight exercises) and then step down through the barbell exercises to the dumbbell exercises and finally to the bodyweight resistance exercises to finish off your chest workout.
If you found this article useful, spread the word and help others find “Best Chest Workout” by sharing it with your friends:
Tags: Best Chest Workout, Best Chest Workouts, The Best Chest Workout, The Best Chest Workouts