Peter
Having a strong and muscular chest is the epitome of an ideal physique. However, with enormous options for chest exercises, it becomes pretty evitable to miss out on the core. Because the upper half of your body is technically a group of muscles, you should give it a correct workout as it enables your entire body to function correctly. This is because the chest is a body part that controls the movement of your arms. Although having a balanced chest workout holds such importance, many people still fail to choose the proper exercise routine to get their chest in shape. So, to help you have a firm and muscular chest, let’s understand what your chest needs, its muscles’ functionality and a detailed list of chest exercises.
Muscles in the chest
The upper part of your torso and chest is divided into the major and minor muscles of the pectoralis. The larger part of your chest, called the pectoralis major, is split into two parts: the upper and lower chest. Moreover, your chest is mainly responsible for the movement of your hands, and thus, most of the upper chest exercises involve moving the arms away from the body.
Best chest exercises
1. Dumbbell squeeze press
There are many upper chest exercises, but the dumbbell squeeze press works wonders for your chest. Dumbbell press helps you develop your pectorals by bringing the dumbbells together when you do a chest press. A chest press is one of the most simple workouts you can do to make your muscles function properly.
How to do a dumbbell squeeze press?
Lie flat on the bench.
Hold a dumbbell in both hands.
Keep the dumbbells straight above.
Bend your arms to the sides of your body.
Lie both the dumbbells just above your chest.
2. Dumbbell bench press
When developing a strong pec, you should highly prefer bench presses as it is known to be one of the most impactful upper chest exercises. This workout involves dumbbells posing equal weight on both sides, activating your muscles.
How to do a dumbbell bench press?
Set up your bench at a 45-degree angle.
Lie flat on the bench.
Hold both dumbbells in your hands.
Lift the weight over your chest.
Face the palms away from you.
Lower one hand and push right up.
Keep your chest tensed till you take the dumbbell down.
3. Close-grip barbell bench press
The barbell bench press is one of the best chest exercises when it comes to working on pec at the gym. Such press imposes less strain on your shoulders, which focuses on your chest and triceps.
How to do a close-grip barbell bench press?
Lie straight on the bench.
Place both hands on the barbell.
Lower down the barbell as you breathe in.
Let the barbell touch the middle part of your chest.
Lift the barbell with a bit of pressure and breathe out.
4. Bodyweight dip
Bodyweight dip is arguably the best chest workout at the gym as it mainly contributes to the pectoralis major and triceps areas of your body. All you have to do is just use the required amount of strength, and if you are a complete beginner at the gym, you should start with resistance bands. As a result, you can improve your strength and ultimately do the dips by lifting your body weight.
How to do bodyweight dips?
Hold the bars tightly.
Fold up your legs.
Lean forward for better chest pressure.
Keep the torso upright.
5. Bodyweight push-up
There are a lot of chest workout routines you can follow, but it would not do any good if you miss out on the most preferred and simplest one: push-ups. Bodyweight push-ups majorly impact the pectoralis major and triceps areas in the body. However, before you jump into doing push-ups, you should ensure that your body has enough strength to perform it correctly and consistently.
How to do bodyweight push-ups?
Place both hands on the floor, wider than shoulders’ width.
Keep the body straight & toes supporting the lower body.
Bend your elbows as your chest go down with every push.
Return to the start position and repeat the reps.
6. Cable Crossovers
Cable crossovers may look overwhelming, but it is justifiably the best chest workout to perform at the gym. It puts a lot of strain on the shoulders, so if you consider doing it, make sure that you prepare your arms well.
How to do cable crossovers?
Stand opposite the cable machine.
Grab the handles.
Hold the cables in both hands.
Stand staggered.
Put the right foot forward at a 45-degree angle.
Extend the arms at the height of your shoulder.
Put the cable in front of you.
Keep the fly-like motion.
Move slowly.
Conclusion
So, these are some of the top chest workouts you can incorporate into your exercising routine to build a muscular and strong chest. These exercises are not just to maintain your physique, but it drastically promotes movement in your body, which adds to your overall health. However, because chest workouts are a little critical, people often get stuck at the research stage while they search for a fitness centre near me on the internet. Hence, make sure that you don’t just stop at the research part and get down to work out by finding a credible gym like Fit247 to give your workout a needed boost.
