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Chest workout exercises

Updated on May 9, 2014

Training for massive chest

It is every man's dream to have a big, muscular chest. This is »a very popular« muscle group if I am allowed to say so. Everybody likes doing bench presses and bench press is by far the most popular exercise. Maybe this is because of so much heavy weight you lift while bench pressing. But it is quite hard to build a nice, big and proportional chest. Chest muscles are a big muscle group, but not as big as legs and back. It is advised to work out your chest once to twice a week, so it has enough time for recovery and regeneration. As for any other muscle group goes, you have to train hard, eat and sleep a lot to achieve muscle growth. Now I will present you a simple but also a hard and effective training that will make your chest want to explode.

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Best upper chest exercise

This training consists of 5 exercises, three compound (barbell bench press, incline dumbbell and decline dumbbell bench press) and two isolation exercises (incline cable flyes, cable crossovers). Each exercise has four sets, three working sets and one drop set. Each set means 8-12 repetitions, if you can't do 8 reps lower your weight, if you can do more than 12 reps put on more weight. It is important that all exercises and reps are done with proper form, so you get out the most of each rep. Don't forget to warm up and to do a good stretching before training.

Barbell flat bench press

Start with barbell bench press, first do 3 working sets with 8-12 reps end then the fourth set is a drop set with 4 drops of 8 reps. This exercise targets mainly your whole chest, but it also affects shoulders and triceps. It is done lying back on a flat bench. Hold the bar with a medium width grip, so there is a 90-degree angle between your forearms and upper arms in the middle of the movement. Hold the bar straight over you with your arms straight, this is your starting position. Now, as you slowly start to lower the bar, inhale. Lower the bar until it touches your chest. When the bar touches your chest, take a brief break and push the bar to the starting position as you breathe out. As you push the bar up, focus on pushing the bar using your chest muscles. At the top most position, squeeze your chest in the contracted position, hold for a second and then start coming down slowly.

Incline and decline dumbbell bench press

The second and third exercises are incline and decline dumbbell bench press. Similar as the first exercise do 3 working sets and 1 drop set for both exercises. I prefer dumbbells to barbells, because they engage more muscles and you workout both sides of your body with the same load, while with barbells it can happen that one side pushes more than the other. To do the incline dumbbell bench press, lie back on an incline bench with a dumbbell in each hand. Put the dumbbells on your thighs, so the palms of your hand face each other. With help of your thighs push the dumbbells up so they are raised to your shoulder width, then rotate your wrist so your palms are pointing away from you. You have to be sure that you are in control of the dumbbells at all times, then breath out and push the dumbbells up with your chest. Hold for a second at the topmost position, then breath-in and slowly lower the weights to your chest. Decline bench press is similar, but you lie on a decline bench and you have to secure your legs at the end of the bench. The movement of your hands is similar as mentioned before. However decline bench press works more for the lower chest.

Incline cable flyes, cable crossovers

This is an isolation exercise, that means that you will work with less weight, but you will engage only your chest, the rest of your body, except your arms, will be still. First set the pulleys at the floor level and put an incline bench in the middle of the pulleys, select a weight and grab a pulley with each hand. Now bring your hands together at arm's length in front of your face. Then lower your arms out at both sides in a wide arc until you feel a stretch on your chest, breathe in when you perform this movement. Keep in mind that hand should be still throughout the movement, the movement should be only in your shoulders and focus on your chest! The last exercise is cable crossovers, it is similar to cable flyes, but here you are standing up and the pulleys are on a high position. You should bend your torso a bit forward. Movement in your shoulders and focusing on your chest stay the same as before.

So this was my chest workout routine.

If you do this routine correctly and without avoiding heavy weights, it will kill your chests muscles and give you an unbelievable pump during your workout. Don’t forget to eat enough proteins so your chest will have enough food to grow.

Do you like my traning for massive chest?

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    • profile image

      tbrianpeel 4 years ago

      Thanks, this is definitely a helpful lens!

    • Baddew Fibes profile image

      Baddew Fibes 4 years ago

      Thanks for a really useful lens!

    • WordChipper profile image

      WordChipper 5 years ago

      I'm really surprised that you don't have Chest Dips in your list. Very good for chest and tricepts.

    • profile image

      anonymous 5 years ago

      It's very helpful thanks a lot. I love it!

    • axell0722 profile image

      axell0722 5 years ago

      Nice lens! I like chest workouts! But you have to achieve good scapular mechanics and strenght-endurance before you can press safely and effectively!

    • profile image

      DMWaters 5 years ago

      Very nice lens with some good training information. I would have enjoyed seeing Dips listed as they are also a very good chest exercise. Dips actually use more of the pectoralis major the bench press movements.

    • beaworkathomemom profile image

      beaworkathomemom 5 years ago

      wonderful routine for those who wanted to develop the pectoralis muscles!!

    • profile image

      HealthyDietPlann 5 years ago

      Great chest workouts these will go greatly with my Reduce Stomach Fat Easily and Naturally lens.

    • profile image

      JoshK47 5 years ago

      Good guide to get pumped up! Nice work! :)

    • profile image

      markkislich1 5 years ago

      My favorites for chest are what I call Arnie flys, they stretch out the pecs and make them nice and square and flat...calvin klein model style.

    • profile image

      anonymous 5 years ago

      Great chest exercises. Thanks for this lens, i thought it was interesting.

    • strifeaesthetics profile image

      strifeaesthetics 5 years ago

      Good exercises for building some muscle

    • rambrose lm profile image

      rambrose lm 5 years ago

      Good list of chest exercises.

    • profile image

      anonymous 5 years ago

      A am happy to see that all of these exercises are in my chest routine every Monday :)

    • RunningWihSoul profile image

      RunningWihSoul 5 years ago

      @AdriatiX: Great!! I have a lot of more excersise for the Squidoo community, but I think I will have to buy some time to make Lenses, but I think I can do it untile the NewYear.

    • RunningWihSoul profile image

      RunningWihSoul 5 years ago

      @jumbojoe: Thank you!

    • RunningWihSoul profile image

      RunningWihSoul 5 years ago

      @JillWellcott: I totally agree with you!

      And Legs, oh my, don't have chicken legs, please :)

    • RunningWihSoul profile image

      RunningWihSoul 5 years ago

      @BestForTheMoneyz: Thank you very much!!

      Yes, this is a way of life!

    • RunningWihSoul profile image

      RunningWihSoul 5 years ago

      @BillyPilgrim LM: Thank you!!

    • profile image

      AdriatiX 5 years ago

      I did some of this exercises today in the gym. It's so exhausting that I will definitely sleep like a baby this night.

    • BillyPilgrim LM profile image

      BillyPilgrim LM 5 years ago

      Good lens, good advice!x

    • BestForTheMoneyz profile image

      BestForTheMoneyz 5 years ago

      great Lens, I should do a little more training and workout for sure.

    • profile image

      jumbojoe 5 years ago

      @JillWellcott: Good call. Can't skimp out on the back exercises too! Great lens btw RunningWithSoul

    • JillWellcott profile image

      JillWellcott 5 years ago

      As far as chest exercises go, you can't beat the bench press. Make sure you do the same number of back exercises to avoid getting unbalanced muscle groups. Thanks for the lens :)

    • RunningWihSoul profile image

      RunningWihSoul 6 years ago

      @anonymous: Nice to see you so inspired by my work. Just do it, I always say.

    • profile image

      anonymous 6 years ago

      Awesome Lens. I need to get back in to working out


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