chest exercise | 11 Best Chest Exercise

The chest is one of the most attractive parts of the human body. And all people to build your chest perfectly in a shape or grow size. Chest exercises are one of the best exercises in the workout. If you want to pump or build your chest. You need to target the chest exercise that exhausts your muscle in the best possible way. I hope you like this article very much, If you like this article so please share this article.

There are so many chest exercises. But you need to choose the best exercises. So there are some best chest exercises given below.

 

Exercise:1 Pushups(chest exercise)

Push-ups is the one of the best and simple exercise to build your chest and muscle endurance. You do not need any equipment to do this awesome exercise you will do this exercise also your home & Gym. Pushups are simple but more effective you will simply do this exercise.

 

  • ‌Start with your hands underneath your shoulders and toes on the floor.
  • ‌Balance your core and raise your hips so your body forms a straight line from head to legs
  • ‌Keeping your weight on your arms, bend your elbows to lower your chest towards the floor. Don’t let your hips sag or rise during the set: if they sag, it puts pressure on your back; if they rise, it takes the tension off your chest.
  • ‌Pause yourself at the bottom, with your chest as close to the floor as possible without touching it.
  • ‌Press back up powerfully to return to the start position.

Exercise:2 Flat bench press(chest exercise)

A flat bench press is a very common exercise, it mainly focuses on the chest. Our shoulders and triceps are also involved in this exercise. Many people make mistakes in doing this exercise. lie on the bench should straight your head pr back position. Hold a bar with your hands a little wider than your shoulders. Choose weight according to your strength and perform simply push your hands upward slowly and whole tension on your chest muscles and bring it down from the side.

Exercise:3 Incline Bench press(chest exercise)

The main purpose of performing an incline bench press is to develop the upper portion of your body. Incline bench press involves pulling your shoulders back and down. Hold the bar with your hands a little wider than your shoulders lowering the barbell to your upper chest, and pressing the bar back up to the starting position.

You can do this exercise according to your training. A normal training includes 12-15 rec of bench press of 3 sets.

 

 

Exercise:4 Decline-Bench press(chest exercise)

The decline bench press is an amazing exercise to build your lower chest muscle. In decline bench press set to 20-30 degrees on the decline side. This angle helps to place your upper body downward slope. The benefits of this exercise you can increase aviation on lower pecs, Aviation of triceps, reduce stress on the back and shoulders. It also helps to more weight lift ability.

You can do this exercise according to your training. A normal training includes 3 sets of 12-15 rep of high weight according to your body strength.

 

Exercise:5 Dumbbell-Chest Fly

The dumbbell-Chest fly is an upper-body chest exercise that can help to build your strength chest and shoulders also. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back on a flat or incline bench.

 

  • ‌lie on your back on the flat or incline bench. Place your feet on the floor on either side of the bench. Your head or back position should be straight on the bench while doing this exercise.
  • ‌Ask a spotter to hand you the 2 dumbbells, or gently pick them up from the floor and hold 1 in each hand.
  • ‌Lift arms up above the head so they’re extended but not locked out. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other.
  • ‌Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest. Your arms will be extended to the sides but not locked out. Don’t drop your arms lower than your shoulders.
  • ‌Exhale while slowly press the dumbbell upside in motion.
  • ‌A normal training includes 3 sets of 12-15 rep of high weight according to your body strength.

 

Exercise:6 Cable Crossover

Cable Crossover is the best exercise for build your pulling strength or gain chest size, bigger and wider. You need to do cable crossover in your exercise training session. Cable crossover is three types:-

#Incline cable crossover

In incline cable crossover you will need to stand between two facing cable sections with both pulleys set in the bottom and set weight according to yourself. Attached is a D-handle in both pulleys and hold in each hand. Bend your hands backward and hold move slowly down so there’s tension on the cables. Flex your pecs as you bring your hands together out in the lower chest front.

These chest exercises helping to build the lower part of the chest. A normal training includes 3 sets of 12-15 rep of high weight according to your body strength.

 

#Mid Cable Crossover

In Mid cable crossover you will need to stand between two facing cable sections with both pulleys set in midway between the top and bottom of the section. Attached is a D-handle in both pulleys and hold in each hand. Keep your elbows straight and step forward so there’s tension on the cables. Flex your pecs as you bring your hands together out in front of your chest.

These chest exercises helping to build the middle part of the chest. A normal training includes 3 sets of 12-15 rep of high weight according to your body strength.

 

# Decline Cable Crossover(chest exercise)

In decline cable crossover you will need to stand between two facing cable sections with both pulleys set pulleys in the top section of a cable machine. Attached is a D-handle in both pulleys and hold in each hand. Keep your hands in a down position then flex upward slowly without bend your elbows.

This chest exercises helping to build the upper part of the chest. A normal training includes 3 sets of 12-15 rep of high weight according to your body strength.

 

Exercise:7 Chest Fly machine

The chest Fly machine is one of the best and more easy exercises to do and build your chest easily. Chest fly machine is easy to do for men, women or even other age persons. Chest fly machine is more effective you will do this awesome exercise with the help of gym equipment (Fly machine). It is to simple firstly you can set weight according to your strength then sit on the machine, Back & your head position should be straight, then hold both handles of the machine and first straight your hand in your head or middle chest position after that move your hands forward or backward slowly and concentrate whole muscle tension in your chest.

You can simply do this exercise. A normal training includes 3 sets of 12-15 rep of high weight according to your body strength.

 

Exercise:8 Pullover

Pull-over exercise done with the help of some gym equipment like- dumbbell, barbell or a Bench. Pullovers can be made to affect either the chest or the back depending on how wide the grip is (barbell) and the position of the shoulders. A typical pullover involves the upper back on a flat bench. The hips are kept slightly flexed. Keeping the hips on the bench is said to help in balancing the weight and stability during the whole exercise. The weight is held above the chest with elbows slightly bent. You should choose a weight according to your strength or your training session. Slowly move your hand’s chest to back with full contraction of the muscle.

You can simply do this exercise. A normal training includes 3 sets of 12-15 rep of high weight according to your body strength.

 

Exercise:9 Flat Dumbbell press(chest exercise)

 

The flat Dumbbell press is a simple exercise but it is very effective to build your chest easily or improve your strength. It is simply done by simple equipment like:- A flat bench or Two dumbbells. The dumbbell’s weight is chosen according to your strength.

 

Simply sit on the bench and lie down on the bench. Your back should be straight. your hand’s position at your shoulders. Elbow bend and angle down on your ribs. Relax your neck and keep your feet flat on the floor. Push your hand upward slowly and squiz your hands for a sec and after that relive slowly downward.

 

You can simply be done this exercise. A normal training includes 3 sets of 12-15 rep of high weight according to your body strength

 

Exercise:10 Incline Dumbbell press

The Incline Dumbbell Press is a free weight exercise to target these muscles Chest, Shoulders, and triceps. It will also be hitting each side of the body independently. The incline dumbbell press is the best exercise for increase Chest strength and size. Incline dumbbell press help to the upper part of the chest. specifically, the clavicular head of the pectoralis major. You will need some equipment to perform an incline dumbbell press like- A incline or adjustable bench and a set or Two dumbbells. You don’t need more space beyond the space required for the bench itself.

 

  • ‌sit on the bench and lean back. Hold a dumbbell on each hand, and your hand’s position at your shoulders. Elbow bend and angle down on your ribs. Relax your neck and keep your feet flat on the floor.
  • ‌Pucker your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don’t let them “cock” backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be upright to the floor.
  • ‌Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn’t splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

 

Exercise:11 Decline Dumbbell press

The Decline Dumbbell press is a free weight exercise to target these muscles Chest, Shoulders, and triceps. It will also hit each side of the body independently. The decline dumbbell press is the best exercise to increase Chest strength and size. Decline dumbbell press helps the upper part of the chest. You will need some equipment to perform a decline dumbbell press like- A incline or adjustable bench and a set or Two dumbbells. You don’t need more space beyond the space required for the bench itself.

 

  • ‌sit on the bench and lean back. Hold a dumbbell on each hand, and your hand’s position at your shoulders. Elbow bend and angle down on your ribs. Relax your neck and keep your feet flat on the floor.
  • ‌Pucker your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don’t let them “cock” backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be to the floor.
  • ‌Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to the chest. They shouldn’t splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

 

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