Best Exercises for your Chest

Other than the biceps, the chest muscles are probably the most worked out muscles in any gym. Men crave having huge chest muscles and the more defined they are, the happier the owner is. The best exercises for your chest must incorporate three chest routines.

A good chest exercise routine must incorporate a muscle mass builder. This is normally a compound movement that allows you to use as much weight as possible. The second routine for the chest is to exercise your upper chest. This is what defines your chest muscles. Finally incorporate a chest routine that carves out the valley between your Pectorals. For new weight trainers this is normally some sort of cross over movement.

Barbell Bench Press

Probably the most effective chest muscle workout that you can do within the gym, you will basically be working out all chest area, as well as lats, biceps, shoulders, forearms and triceps. The building of muscle mass is very fast. Before doing this exercise, make sure you have a training partner to spot you in case of any fatigue or accident on your part.

Lie down on a flat bench press. Grab the bar with a wider than shoulder width and straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over your chest.

Lower the barbell until it touches your chest then return the bar back to its starting position. Ensure you do not bounce the barbell of your chest and you should get a great chest workout.

Incline and Decline Barbell Bench Press

The barbell bench press will work you entire chest muscle area. However to concentrate on only one part of your body, you can use either the incline or decline barbell bench press.

The incline barbell bench press works your upper chest muscles. Lie on the bench set inclined at a 40-degree angle, with your back and head on the incline, feet flat on the floor. Slowly lower the barbell towards your upper chest enough to make light contact. Push the barbell straight up over your chest, straighten your arms and lock your elbows.

In the decline barbell bench press, you will be working the lower chest muscles. Its set-up and motion is very similar to the incline barbell bench press only this time the bench set is declined to a lower degree than the flat bench press.

Dumbbell Flies

Everyone wishes to have that ridge between your left and right chest muscles. Dumbbell flies are how to get them.

Lie on a bench grasping two dumbbells. Keeping the dumbbells close to your chest, lift them over your chest by extending your arms. Keeping your hips and shoulders flat on the bench and feet on the floor, lower the dumbbells to the sides of your body in an arc like motion. Your elbows should be on a horizontal plane even with the bench at the lowest point. Slowly bring the weights back over your chest in an arc.

Push Ups

Everyone has done a push up in their lives but few seem to understand that it is a very important chest muscle exercise. Push-ups will work your chest, triceps, and shoulders and do not require expensive gym equipment. You can use push ups as a warming up exercise and also as a high rep finishing exercise to really pump up your chest muscles.

There are many more chest exercises but you will probably find someone in your gym doing on of the following. Chest muscles are big so do not be afraid to add on weight to your training if you feel that you are getting too comfortable. All in all you should get a great chest workout with any of the above best

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