If having a stronger and healthier body was one of your resolutions this year, 2018 is still new. You might be seated there wondering what muscle-building movements are best for your chest. Perhaps this is good news for you; here are simple chest exercises for muscle building and strength you could find useful on your chest day:
1. Seated machine chest press
The machine chest press allows you to slow down the repetition in the eccentric and concentric phases. Moreover, research indicates that the machine bench press, unlike free-weight variations doesn’t demand much from the three heads of the deltoid namely; the anterior, middle, and posterior since the exercises do not require humeral stabilisation. The machines allow you to pump your pecs if you are targeting to build mass and don’t require much shoulder assistance. You will experience quick results if you can try several sets at the end of your workout. Also, if you want to perform quick drop sets, you will find the stack-loaded machines more useful.
2. Dips for chest
Dips for chest yield similar results to the decline press and therefore can be considered as a great alternative if you don’t need a spotter. To get it right, lean forward as much as you can after lifting your feet up behind you, and allow your elbows to spread out as you dip. Ensure you are doing exercises that emphasize the pectoral muscles if you want great results for your chest. You can do these dips earlier in your workout session if you are less strong. If you have higher horsepower, you can finish with them. When using it as a finisher for your workout, you can pair it with push-ups to make a super-set.
3. Incline Dumbbell Pull-over
These pull-overs are more likely to apply more impact on your chest fibres and give it a better stretch than flat-bench pull-overs. To get it right, you have to lay on an incline bench (preferably at 45 degrees), then hold the dumbbell with both hands horizontally before extending them behind you as low as you can, hold for a while and pulling them to your chest. Note that your elbows should not bend or extend while doing the pull-overs. It’s crucial to have calculated movements while performing pull-over exercises since it primarily involves moving the upper arm rearward which can burn the pectoral muscles; the main muscle group involved in this exercise. You can do 12 sets of pull-overs at the end of your workout. The peak contraction of the last rep should be held for at least 5 seconds on every set.
4. Incline Bench Cable Fly
There is no better way to isolate the pecs after you are done with multi-joint exercises. The full range of motion involved here allows for continuous extension throughout the session. You will definitely like what you see in the mirror if you use the cables right. For higher reps, do up to 12 sets of incline cable flyes to complete your workout. You can do a few drop sets for muscle building fun if you have a training partner.
5. Cable Face Pull
Cable face pulls are a great way to build not only your rear delts and traps but are also beneficial in stabilizing your shoulders, improving your posture and giving your chest a perfect look. To make the best out of cable face pulls, start by attaching the rope to a high pulley of a cable station and holding it in a manner that extends your triceps. You will then face the high pulley and pull the cable directly to your face or nose. You can pause for a while before repeating the same procedure. It’s important to keep your hands separated while doing face pulls. You should also keep your upper arms parallel to the floor.
6. Barbell Bench Press
The standard barbell bench will always provide room for you to move the most weight. Also, the barbell bench press exercise will allow you to generate the most power and make it easier for you to control the weights that pressing with heavy dumbbells. Moreover, it’s way easier to learn or master this kind of exercise than any other. If you’re looking to intensify your strength, there are many readily available guides on bench-press that you can utilize.
It is advisable to do barbell lifts before you start your chest workouts. If you want a complete chest development, you can keep on changing your grip width from time to time.
7. Pec-Deck Machine
The peck-Deck simplifies things for trainees who find it hard to lock their arms in a slightly bent position throughout the exercise when using cables or dumbbells. The reason for this is simple; you only need to work on one pathway. You will teach yourself all about great movement with this machine without the need to balance any weights.
According to data by EMG, you will get similar results for anterior delt or pectoralis major activation when using a peck-Deck machine and when bench pressing. You will definitely get the best chest activation from this machine despite working in different rep ranges for each exercise.
8. Incline Dumbbell Press
Dumbbell presses always yield the best results especially when you are using an adjustable bench. Unlike a fixed bench, you can use an adjustable bench to change the angle of inclination from one set to the other. Stretching a muscle from various degrees of inclination will build it more thoroughly. Note that you might find it harder to push more weight if you do this movement later.
9. Wide-grip upright row
Want a perfect way to make your chest, traps, and shoulders bigger? Try the wide-grip upright row. For the best results, here is how to do it; Start by holding the barbell with a palms-down grip. Ensure your hands are slightly outside the width of your shoulders. Pull the barbell upwards towards your chin until your upper arms are slightly below level with your shoulders. Return to the start position gradually then repeat the same.
10. Low-incline Barbell Bench Press
You are more likely to strengthen the upper-chest fibres more if you can bring your grip in a little closer. It is effective to start with inclines before flat-bench exercises rather than vice versa (which is a popular misconception). Starting with inclines will help you lift more loads on the flat-bench since you will be fresher. It’s advisable to go for a less-steep incline for better results.
If you repeatedly do these exercises well every time you do a chest workout, you can rest assured that you will realise tremendous results within no time.