TOP 7 CHEST WORKOUTS TO PERFORM IN THE GYM.
The chest as we know is one of the main body parts to train. Building a nice and big chest adds a different taste to your personality. It makes you look big and aesthetic. But in order to have a nice and muscular chest, you will need to perform the most effective chest workouts that will help you in gaining those muscular pecs.
There are several chest workouts to perform in the gym but not all workouts are that much effective as it needs to be.
That’s why today I am going to share with you guys the 7 most effective and powerful chest workouts that you can perform in the Gym.
So, let’s get started:
1. Incline Bench Press- This is one of the most effective upper chest workouts to start with. Performing this workout with heavy weights will pump your upper chest in no time. It also adds definition to your upper chest. To start, incline your bench at an angle of 45 degrees. Lay down on the bench and hold the bar with hands shoulder-width apart. Remember, do not widen your arms more than your shoulder width. The closer the arms will be towards the shoulder, the better flex your chest muscles will experience. Now, keep your elbows under your wrist and push the bar with your triceps as well. Keep your shoulders retracted and depressed. Do not perform with your back flat on the bench. While performing this workout, you have to engage your core muscles tight in order to get better stability and stronghold. Inhale when you bring your bar down and exhale when you move your bar up.
SET- 3 SETS OF 12, 10 AND 8 REPETITIONS
2. Flat Bench Press- If you want to destroy your chest muscles bad, then this workout is surely going to help you in doing that. Performing Flat Bench Press with heavy weights will no doubt induce tremendous muscle tension to your pectoralis major. To start, make your incline bench flat and then lay down with your hands shoulder-width apart. Your shoulders should be retracted and depressed. Now, bring the bar down across your nipple line and come down 90 degrees. Push straight up. Do not keep your back flat on the bench as it will induce muscle tension in your shoulders. Inhale while you are bringing the bar down and exhale while pushing the bar back up.
SET- 3 SETS OF 12, 10 AND 8 REPETITIONS
3. Decline Bench Press- The previous workout was for destroying your pectoralis major and now this workout will surely destroy your pectoralis minor. Decline Press is by far my most favourite workout for the lower chest. To start, make your flat bench decline and then lay down with your hands shoulder-width apart. Now, bring the bar over your chest. In order to have a perfect lifting position, pick a spot on the ceiling and aim for that every time. Keep your wrists straight. Remember do not push through through your shoulders. Always squeeze your lower chest muscle while lifting the bar back up. Inhale while are bringing your bar down and exhale while you are pushing your bar back up.
SET- 3 SETS OF 12, 10 AND 8 REPETITIONS
4. Pec Dec Flies- This workout basically helps you in giving a proper definition to your middle chest. Performing this workout is a bit technical. You will need to keep in mind that muscle tension gets induced on your chest and not on your shoulders. To start, bend your elbows slightly and keep your chest up. While bringing the two grips closer hold for a second in between and then complete one rep. Holding in between will give you the required muscle tension and then after you complete your rep it will break your muscle fibres completely. Inhale while you are leaving your weight and exhale while you are bringing your grips together.
SET- 3 SETS OF 12, 10 AND 8 REPETITIONS
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