HEALTH

Best Chest Exercises for Building Muscle

There are a lot of ways you can build chest muscles. Not only is chest a body part which has a plethora of muscles in it but if properly exercised those muscles can give your body a very good shape.

Here are some of the best chests building exercises you need to follow.

Barbell Bench Press:

Barbell lifts help you generate most power and so if you are going for a standard barbell lift then you will be able to move the most weight. It is also easier to control since using too heavy dumbbells can cause strains. The exercise can be easily spotted and as you get used to one type there are plenty more bench press programmes you can go for. It’s best when you do it at the start of your workout for heavy sets. For complete chest development consider varying the grip width.

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Flat Bench Dumbbell Press

When you are working out with dumbbells you know that each side of your body is working in an independent manner. This means that more stabilizer muscles are being used since dumbbells are harder to control than barbells. Dumbbells will also help you get a longer range of motion which you will not get with a barbell press. This is true in both the top and the bottom of the movement.  Flat dumbbells will allow you to hoist a fairly good amount of weight and they are a great alternative if you have been trying out the barbell bench for a long time. Whatever you do, ensure that you do not go for the dumbbell presses as well as the barbell presses because both are pretty similar.

Low-Incline Barbell Bench Press 

Low incline bench presses are useful in a lot of ways. Firstly most bench presses are set up in a very steep angle and that requires a great contribution from the delts than the chest to move the weight. Going for a less steep incline will actually help you get the upper pecs without causing significant pressure or stress on the delts. The exercise can also be easily done in the low incline benches which come with an adjustable bench on the Smith machine. If you really wish to see results you will have to get your grip a bit closer which will result in hammering your upper chest fibers much more.

Seated Machine Chest Press  

No matter what anyone says machine press has certain benefits which pressing moves on a flat bench using free weights cannot provide. Firstly it is much easier to slow down the repetition both in the eccentric and concentric phases. Not only are that but the stack loaded machines also actually very helpful for quickly doing drop sets. This exercise helps in targeting your pecs by ensuring that the machine press recruits much less of the three heads of the deltoid unlike the free weight variations of the exercise. This exercise should be done at the end of your workout session so that you can build mass and get a good amount of pump in your pumps.

Image Credit: Gynexin Review World

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