Hello, guys, today, I am going to tell about chest exercises tips. As you know chest is a bigger muscle group, and you should hit your chest from different angles to maximize your chest effect. People follow the same routine like- Barbell bench press, incline bench press, butterfly, and pull over. This is called typical chest routine, that I see everywhere.
Also, chest exercise is considered as a compound movement exercise. It needs a good amount of weight and right guidance to grow it in a proper manner. What do I mean by with weight? As you already know, you cannot grow any muscles without hitting a heavyweight, simply your muscles need right force as per your capacity.
Also, it is the most popular training day of the week. You may have seen in many gyms, most of the trainers, schedule chest day for Monday, even I love doing on Monday, but I keep on changing my routine in order to avoid the plateau.
For men, having a large and powerful chest is the best and it can stand out you. Not that, many women love doing chest training too and have a strong upper body.
So, here are the 5 Best chest exercises tips that you should incorporate in your schedule in order to spice up your workout.
First Warm Up Properly
No matter what types of best chest exercises you are doing, warm up is the most important part of fitness to avoid any injury. No never, skip this take it seriously in your day-to-day workout regimen.
Warm up doesn't mean doing a few stretches, lifting the bar for a few reps, waking on a treadmill, etc. At least give your warm up 10 minutes, and stretch out the entire body with some extra emphasis on the chest to maximize flexibility and make sure do quality reps with some lightweight.
1. Start With Crossover or Bench Fly, Not A Press
This could be a new technique for some, not for all. But this is what I call it fun when you change your workout schedule, that is new for your body. That is why you get a different benefit to grow pecs, you hit different muscles fibers as well.
Now back to the point, as you know many of the people start their workout with a
Also, fly gives you a deep stretch at the bottom a good contraction at the top, also, it is an isolation exercise.
This movement provides and pulls a lot of blood into muscles resulting in more muscles mass. Because blood carries all the nutrients.
When it comes to best chest exercises, You can do this with dumbbells or cross cables all are best by changing your variations.
Start by grabbing the cable firmly, as you can see the image, pull the cable at the bottom of your chest and squeeze, hold it for 1-2 sec then release slowly. Do 12-15 reps of 3-4 sets.S
2. Incline or Flat Dumbbells Press
This is another great exercise to hit your pectoralis major which helps increase mass around your chest. I mean, all presses movements help increase muscle size and flyes increase the width of the chest.
You can hit with many angles no issue, if you are working with a typical adjustable bench, you have other more options than you may assume.
When it comes to incline press, with every lower or higher angle gives you a new angle to press form. However, there is a different between a 45- degree and a 30-degree incline when it comes to muscle-fiber stimulation.
Always remember one thing keep in mind, as you adjust your bench, the higher the angle, the more your front delts will get fire. So, in order to avoid it, keep the focus on your pecs, pull down your shoulder blades keep your chest up as you rep.
Start with slow motion, your tempo should be 3 sec in all the exercises as you bring down, so as to create stress on your chest more and more. Rest you have to do as you normally do. Your form must be perfect. Do 8-10 reps of 3-4 sets.
3. Parallel Bar Dips
It is very hard to perform. Most of the people are not able to execute in a proper way. Beginners never try this, otherwise, you can hurt your self desperately.
It is also considered dangerous unless you are performing incorrectly. It hits you your pectoralis major (lower pecs) mainly and secondly your anterior deltoid and triceps.
To perform, straight jump up to the bar and keep your body over the bar, keeping your back straight and chest up as you can see the image, and slowly go down until it makes 90% degree almost parallel to your shoulder. Do 3 sets of 8-10 reps.
4. Weighted Push-ups
This could be the great combination and you will get a powerful pump on your chest if you perform it by making parallel and push supersets. Once you do it then give your feedback how was it?
In fact, push-ups are basic moves, but that doesn't limit their effectiveness. You can make it as a great finisher and warm-up, and with some variations, alterations.
You can do push-ups with several ways like elevate your feet on a bench or step to emphasize the upper pecs or you can put your hands on a bench or step. With your feet on the floor, you can hit the lower pecs.
When you start doing reps, you can play with tempo, slowing down ups with 3-sec tempo, will get a significant effect on your chest. You can also do (clap push-ups) this is a technique in which your hands leave the floor.
So, there are a lot of variations you can do just by doing push-ups at once. Start doing push-ups with your feet-elevated to almost failure, now, bring your feet down, and do normal push-ups as you do. When you reach your failure, then put your feet on the floor and try to get a few more reps. This is gonna be extremely intense.
5. Super Sets Or Gaint Sets.
As far as the best chest exercises concerned, this is very good and an advanced level exercise technique, this will give you more burn on your chest to grow at a faster pace.
Super sets-Where two exercises involved without any rest.
Giant sets- Where 3 or more than 3 muscles group involved without any rest.
This is a sample workout plan
1 A. Incline Dumbbell press or Barbell press.
2 A. Flat bench fly or Incline Dumbbell Flyes
3-4 sets of 10-12 reps
1B Dumbbless flat bench press or Cable Crossover
2B Decline bench press or parallel bar dips
3B Regular push-ups or Elevated push-ups
3-4 sets of 10-12 reps.
So, finally, friends these are the chest exercises pattern that you can add to your current schedule in order to rock your workout and of course bring some change.
I hope you love this, and share your thoughts below and tell, which is your best exercise among these. Share with your friends, allow push notification to get latest articles direct to your inbox.