Best Chest Workouts In The Gym

Best Chest Workouts

Chest workouts like push-ups or bench presses can help you get stronger and more defined chest muscles.

8 best chest Workouts for strength and function

Incline push up

This is a great warm-up to get your chest workouts. A dynamic warm-up is proven to help prevent injury before training.

Lower resistance movements that are related to the movements you’re about to perform will get your muscles ready for work.

• Begin with your hands against the wall or countertop height.
• Walk your feet back until your body is about 45 degrees from the floor.
• Keep your back and spine straight, then lower your chest towards the surface you’re leaning against.
• Stop for a few seconds, then return to the starting position.
• Feel the resistance light enough to do up to 20 reps.

If you need it to be easier, step close to your hands. If you want it to be harder, step further away.

Flat bench press

• On the bench, lie on your back with your knees on the floor and your feet on the floor. Grip the barbell with your thumb on the barbell and your palms facing your feet. Lift the weight from the rack by pressing your arms straight up toward the ceiling.
• lift the weight above your chest. Move the weight over your chest.
• Lower the weight to your breasts by bending your elbows at a 45-degree angle. Hold the bar about parallel to your nipples.
• Take a break, then return the weight to the starting position.
• Complete 3 sets of 8–12 repetitions.
• Your back should be flat and you should be able to control the weight well. You should also keep your neck relaxed so that you don’t put too much strain on it.
• It’s always a good idea to have a spotter with you during this exercise.

Incline bench press

• Roll over onto your back on your incline bench, knees bent, feet flat. Grip the barbell with your thumbs wrapped around it and palms facing your feet. Lift the weight straight off the rack by pressing your arms straight up toward the ceiling.
• Position the weight above your collarbone.
• Lift the weight slowly towards your chest, starting about midway down your torso and working your weight down to just below your navel.
• Take a break, then return the weight to the starting position.
• Complete 3 sets of 8–12 repetitions.

Like the flat bench exercise, keep your back and feet flat during this movement. Again, I highly recommend doing this with someone watching you.

Decline bench press

• On the decline bench, lie on your back on your knees with your ankles secured behind your ankle rests. Grip the barbell with your thumb on the barbell and your palms facing your feet. Put your arms straight and lift the barbell off the rack.
• Lift the weight from your lower chest to your upper belly button.
• Bend your elbows slowly and place your weight on your chest, about where your nipples line up.
• Pause, then press the weight back to the start position.
• Complete 3 sets of 8–12 repetitions

Pushup

• Start in a hands-and-knees position and return to a high-plank stance. Hands should be slightly wider than shoulders, and legs should be aligned with quads. The hamstrings should be in place and the spine should be neutral.
• Bend your elbows 45 degrees and keep your core tight. Lower your chest towards the floor, keeping your spine straight from head to foot.
• Try to get as low as possible without compromising core support or spinal and pelvic alignment.
• Rest your elbows on the ground until your chest is level with the ground.
• Repeat, completing 8–12 repetitions. Do 3 sets.

Don’t forget to keep your hips aligned with your shoulders and your ankles. If this isn’t for your legs, you can do it on your knees.

If you want to take it to the next level, you can do the decline pushup by putting your toes on a high point like a bench or desk.

Cable crossover

• Start by standing away from high pulley cable machines or resistance bands anchored above your head. Choose a light to medium weight to add difficulty but ensure success.
• Grab your hands (or the band’s ends) as you move forward with one foot. Be sure to hold on to the handles tightly enough to keep them from coming out in front of you.
• Press down on your chest muscles and drag the handles down and forward across your body at about belly button level. Your hands can cross to accentuate your serratus anterior.
• Take a break, then go back to the beginning. Do it again.
• Do 3 sets of 8–12 repetitions.

Chest dip

• Facing each other, hold the parallel bars in your hands with your palms facing inward.
• Adjust your elbows and push into your hands. Lift your body so your arms are parallel to your body.
• Then, lean forward with your elbows and lower your torso towards your hands.
• Take a break, then press again to the beginning position. Do it again.
• Do 3 sets of 8–12 repetitions.

Resistance band pullover

• Start by anchoring the band to something you can hold onto. Then, lay down on your back, head down, with the band about 1-2 feet above your head.
• Grab the band above your head so that the band is slightly loose. Your thumbs should be pointing upwards and your palms should be facing away from one another.
• Pull the band towards your hips, keeping your core relaxed and your elbows straight.
• Go back to your starting position with the band in your hands.
• Do 3 sets of 8–12 repetitions.

Benefits of Chest Workouts

Chest workouts offer several benefits including increased muscle thickness, improved upper-body strength output, and better posture. These exercises primarily target the pectoralis major and pectoralis minor muscles, leading to functional strength gains and potential physical changes in men. Additionally, the growth of the triceps during chest workouts contributes to chest strength and can enhance the appearance of the back of the arms. It is important to start with appropriate weights and gradually increase the load to avoid overloading the muscles and maintain proper form for safety and optimal exercise performance.

Read More: Kettlebell: The Best Workout For Upper Body

Conclusion

Chest workouts, such as push-ups and bench presses, can help strengthen and define chest muscles, leading to increased muscle thickness, improved upper-body strength, and better posture. It is important to start with appropriate weights and gradually increase the load to avoid overloading the muscles and maintain proper form for safety and optimal exercise performance.

FAQs for Chest Workouts

Q: What are some effective chest workouts?

A: Exercises for the chest include Push-ups, Bench presses, Chest flies, and Dips.

Q: Can I do chest workouts every day?

A: Don’t do chest workouts daily. Your muscles need some time to heal and recover. Give your chest muscles 1-2 days rest between workouts.

Q: How often should I change my chest workout routine?

A: Every 4-6 weeks is a good time to switch up your chest workout routine so your muscles don’t become accustomed to doing the same exercises over and over again.

Q: Can I do chest workouts if I have a shoulder injury?

A: If you have a shoulder injury, it’s important to talk to your doctor or physical therapist about any chest workouts you’re doing. You might need to adjust some exercises or stop doing them altogether to avoid further damage.