Chest Workout: Follow The 9 Chest Exercises


A huge chest adds up to your personality but it is not easy to develop your chest. It demands a lot of chest workout and a strict diet too. However, gaining volume on the upper half must not be the only motto. You must focus on developing strength. Many people take the shortcut route in the form of steroids. Steroids trigger muscle growth within a very short time which is not all healthy. Gaining mass over time with lots of hard work and patience will save you from the damage that steroids do.
So, get to the gym and follow these few best chest workout which is bound to develop that puffed up chest. Decide the repetitions according to your body type and the position it is in.

Follow These Chest Workout:

1. Barbell Bench Press (Flat and Incline)


Barbell bench upper chest workout allows you to lift the heavyweights. It can be learned easily and accordingly, you can introduce variations in it to challenge your body. For doing an incline barbell bench press, benches are fixed at steep angles. You can also do low incline bench press by adjusting the angle. Start with a flat bench press moving onto inclines.

2. Dumbbell Bench Press (Flat and Incline)


It helps greatly in developing the chest, biceps, triceps exercises. You should try to maintain the proper posture. It is great for building mass. You only need to ensure that the muscles are getting stretched properly.

3. Low-Incline Barbell Bench Press


It is the best chest workout, This upper chest workout targets the muscles. Low Incline Bench Press helps in targeting the upper portion of the chest. It also safer and more joint friendly. To do this exercise, you need to lie down on an incline bench. Grab a barbell and hold it above your chest. Move your arms upwards and then again get into initial position. Do the number of repetitions required.

4. Seated Machine Chest Press


Seated machine chest press is basically for beginners who want to increase strength and focus on strength. You must set up the machine correctly. Since the machines vary greatly you must get the help of an instructor, For this lower chest workout sit on the seat and select an appropriate weight. Take hold of the handle and release the pedal taking the weight with your arm. Inhale and press forward while exhaling.

5. Incline Dumbbell Press


You can do this dumbbell chest workout by using several angles on the bench. To do this exercise, grab the dumbbells and sit down on the bench. The palm of your hand will be facing each other. Using your thigh lift the dumbbell and hold them at shoulder width. Rotate your wrist and then lift your hand up with the help of your chest. Lock your arm and hold for a second and then lower the weight. Repeat the movement up to the repetitions that you have to do.

6. Dips For Chest


It is a very effective exercise for building up the chest area. You can either use the machine or can do the exercise without the machine. You can also add weights to make it more challenging. To do the exercise, get yourself into the starting position at parallel bars. Hold your body at arm’s length. Lower your body until you feel a stretch in your chest. Use your chest to bring your body into the starting position.

7. Incline Bench Cable Fly


They are a great finishing move to wind up all the exercises that you have been doing. They hit the upper chest at the proper angle. To do the exercise, wheel a bench in between the cable stand and perform them at a lying position. A Proper movement will benefit you in building up your chest.

8. Kettlebell Fly


The kettlebell is an efficient equipment for chest workout and can be used in several ways for gaining strength. It is usually done by dumbbells but doing it with kettlebells will prove to be more beneficial. It works on your abs, triceps, and shoulders. Here is how you should do the kettlebell fly.

9. Weighted Push-Up


Certain weight, when added to the body while doing pushups, is bound to make your muscles put in more effort. The more effort they put in, the more worked up they get which makes them grow. You must start in a normal push up position and add resistance by wearing a weighted jacket or adding a weighted bag on your back. Continue repetition as you would do a normal pushup. This is the best option for those peoples who want to do at home chest workout.

Points To Remember before doing chest workout:

  • A chest is divided into three parts – upper, middle and lower portion.
  • Different variations of bench press will help in the growth of upper chest.
  • Middle chest grows from exercises done on the flat bench.
  • Decline bench press stimulates the growth of lower chest.
  • Go for heavyweights to build a strong core.
  • Do the exercises in the proper form.
  • Take short rest in between.
  • Eat right to grow right.
  • Do not go for high reps.