Top 5 Exercises To Build Chest

Muscular Chest

Have You Ever Wondered What The Absolute Best Muscle Building Movements For Your Chest Are?

Wonder No More ! Here Are Our Top 5 Exercises To Build Chest

This Isn't A List Of Hardest Chest Exercises. It's Focused On The Best Of The Best Mass And Strength Builders, With A Little Bit Of Instructions And Explanation To Complement Each Choice. You Can Swap Exercises In Your Current Routine For These Choices, Build Your Own Chest Workout With A Handful Of Them, Or Just Try One When Your Standard Chest Exercise Gets Stale.

To Fully Activate And Building All Your Chest Fibers, You Have To Cross The Center Line Of Your Chest. That's Part Of The Function Of Your Chest Muscles. Standard Chest Exercises That Are The Staple For Most People At The Gym Today, Fail To Include That Aspect. Knowing The Best Moves Is Only One Part Of Building Your Best Chest.

To Show The Point, Take Your Left Hand And Touch Your Right Shoulder, That's Your Pec Muscle Moving Your Arm Well Past The Center Line. Yet, All The Common Chest Exercises Fail To Do That, Even With Flyes, You Stop With Your Hands Near Center But Never Actually Cross The Center Line.

As A Result, Your Chest Can Tone Up In The Middle Zone, But Fail To Develop In The Inner And Outer Areas. 

Muscular Chest

Muscular Chest

If You Really Want To Pump Up Your Pecs And Build The Best Chest In The Gym, You Need Targeted Chest Exercises  That Exhaust Your Muscles In Best Way Possible.

There Is Complete List Of Workouts And Exercises To Be Uncovered To Blast The Chest That Can Sculpt Your Pecs And Push Your Upper Body Training Days To The Next Level.

Here Are Our Recommended Top 5 Exercises To Build Chest. Choose Two Or Three To Work Into Your Routine , And For Best Results, Rotate In New Movements Every 3 To 4 Weeks.

So Starting With,

     The Warmup

Push Ups

• Perform 10 Push Ups

• Rest 10 Seconds

• Perform 12 Push Ups

• Rest 12 Seconds

• Perform 8 Push Ups

• Rest 8 Seconds

Repeat This Pattern All The Way To The Bottom Of Your Pyramid. The Lactic Acid Will Be Burning Throughout Your Upper Body, Much More So Than What Many Athletes Experience After An Hour In The Gym.

       Exercise - 1 

      Barbell Bench Press

Barbell Bench Press

You Can Generate The Most Power With Barbell Lifts, So The Standard Barbell Bench Allows You To Move The Most Weight. It's Also And Easier Lift To Control Than Pressing With Heavy Dumbbells. The Exercise Is Easy To Spot And Relatively Ease To Learn, There Are Plenty Of Bench Press Programs You Can Follow To Increase Your Strength.

While Performing Do It Towards The Start Of Your Chest Workout For Heavy Sets In Lower Rep Ranges. Consider Varying Your Grip Width For More Complete Chest Deveploment.

Steps :

1.) Lie With Your Back Flat On A Bench With Your Feet Firmly On The Ground And The Bar Resting On The Bench's Rack.

2.) Slowly Lift The Bar Off The Rack And Hold It Above Your Chest As This Will Be The Starting Position.

3.) Then Lower The Bar Down Until It Is Slightly Above Your Chest, Making Sure That It Doesn't Touch Or Slam Your Chest.

4.) Hold This Position Briefly And Make Sure You Have Complete Control Of The Bar, Then Raise It Back Up To The Starting Position.

5.) Place The Bar On The Rack And That Will Complete Your Set.

   

       Exercise - 2

       Incline Barbell Bench Press

Incline Barbell Press

Many Benches Are Fixed At A Very Steep Angle, Which Requires A Larger Contribution From The Front Delts Than The Chest To Move The Weight. If Possible, Go For A Less Steep Incline To Hit The Upper Pecs Without As Much Stress On The Delts. You Can Also Easily Do Low Incline Benches With Adjustable Bench On The Smith Machine.

The Benefit Is That You'll Be Fresher And Can Lift More Weight, Which Puts A Greater Amount Of Stresd On The Upper Pec Fibers And Could Lead To More Growth.

Steps :

1.) Start Of Setting Up Your Incline Bench To 45 Degree Angle Or Use A Pre-Designed Incline Bench Press Bench.

2.) Then Lie Flat On Your Back On The Bench With Your Feet Firmly Planted On The Floor Gripping The Barbell With A Slightly Wider Than Shoulder-Width Apart.

3.) Lift The Bar Off Of The Rack And Hold It Right Above Your Chest As This Will Be Your Starting Position.

4.) Slowly Lower The Bar Untill It Almost Touches You And You Feel A Stretch In Your Chest, And Hold The Position For A Count.

5.) Return Back Up To The Starting Position And Repeat For As Many Reps And Sets As Desired.

      Exercise - 3

     Incline Dumbbell Press

Incline Dumbbell Press

Dumbbell Presses Make Everbody's Top 5 List, But With An Adjustable Bench You Can Do A Number Of Things You Can't With Fixed Bench. My Favorite: Changing The Angle Of The Incline From One Set To The Next, Or From One Workout To The Next. Hitting A Muscle From Varying Degrees Of Incline Angles Builds It More Thoroughly.

While Performing Your Workout This Is An Ocassional First Movement, But It Can Easily Go Anywhere From First To Third In Your Routine. Keep In Mind, Through That The Later You Do This Movement The Less Weight You'll Likely Be Able To Push.

Steps :

1.) Start Off By Setting Up A Bench On A 30 Degree Incline And Then Place Dumbbells By Your Feet.

2.) Take The Dumbbells And Bring Them To The Starting Position Which Is Just Above Your Chest, Keeping Your Elbows Bent So That Your Forearms Are Facing Upward

3.) Then Push The Dumbbells Up In A Straight Motion, Focusing On Squeezing Your Chest And Targeting Those Muscles On The Motion Upward.

4.) Raise The Dumbbells Up As You Can Without Locking Your Elbows And Hold For A Count.

5.) Return Back Down Slowly To The Starting Position And Repeat For As Many Reps And Sets As Desired.

            Exercise - 4 

            Flat Bench Dumbbell Price

Flat Bench Dumbbell Press

With Dumbbells Each Side Of Your Body Must Work Independently, Which Recruits More Stabilizer Muscles, Dumbbells Are Harder To Control Than A Barbell. Dumbbells Also Allow For A Longer Range Of Motion Than The Barbell Bench Press, Both At The Bottom And Top Of The Movement. Flat Dumbbell Presses Allow You To Hoist A Fairly Heavy Weight, And They Make For A Good Alternative If You've Been Stuck On The Barbell Bench For Ages.

While Performing This Exercise Do Flat Dumbbell Presses Towards The Start Of Your Chest Workout For Heavy Sets In Lower Rep Ranges.

Steps :

1.) Start Off By Picking The Dumbbells That You Can Manage, Holding Them At Your Sides And Then Sitting On The Edge Of A Flat Bench.

2.) Using Your Thighs And Thrusting Of Your Arms To Lift The Weights Onto Your Legs In Your Starting Position.

3.) Lean Back Onto The Bench And On The Motion Down, Push The Dumbbells Up About An Inch High Above Your Chest As This Will Be Your Starting Position.

4.) The Dumbbells Should Be Alighned With The Middle Of Your Chest And Then Slowly Push The Dumbbells Up Above Your Body Using Mostly Your Chest And Triceps For The Motion Upward.

5.) Stop The Motion Of The Exercise As Soon As Your Arms Are Straight And The Dumbbells Are Directly Above Your Chest.

6.) Squeeze Your Chest Muscles As Soon As You Reach The Top Position And Hold For A Count, Then Return Back To The Straight Position.

7.) On The Return Motion Doen, Do Not Let Gravity Do The Work Or Drop The Dumbbells, You Should Be Resisting Gravity Of The Way Down.

        Exercise - 5

       Pec-Deck Machine

Pec-Deck Machine

Chest Flyes Are Hard For Many Trainees To Learn With Dumbbells Or Cables Because The Arms Need To Be Locked In A Slightly Bent Position For The Duration Of The Exercise. Luckily, The Pec Deck Simplifies Things Because It Allows You To Work In Only One Pathway. So, This Exercise Is A Great Movement Enhancer And You Can Go For A Great Pump Without Having To Balance Any Weights.

Some Research Shows That Activation Of The Pactorials Major And Anterior Delts Are Statistically Similar Between The Pec Deck And Bench Press, Which Means That Even Though You'll Probably Be Working In Different Rep Ranges For Each Exercise, You'll Get Great Chest Activation From This Machine.

While Performing This Exercise Hit The Pec Deck Last In Your Chest Routine For Sets Of 10-12. Do Dropsets And Partial Reps, Pumping Out As Many As You Can To Failure

Steps : 

1.) Start Off Sitting On The Fly Machine With Your Back Flat Against The Padding And Forearms Up Against The Pads.

2.) Slowly And Concentrate Of Pushing The Pads Together And Squeezing Your Chest Muscles.

3.) Once You Reach The Middle Position Of The Motion, Hold For A Count, Squeezing Your Chest Muscles, Then Return Back To The Straight Position.

Make Sure That You Focus On UsingbYour Chest For This Exercise. Refrain From Using Your Biceps Or Shoulders And Focus On Squeezing The Inner Part Of Your Chest.

So That's It These Are Our Recommended Top T Exercises To Build Chest. Always Remember To Perform These Exercises In Perfect Form And Posture And Follow A Quality Diet According To Your Desired Goals So That You'll See Results Quickly.