Best Abs Workouts
If you really want to make your pecs and build the best chest, all what is required is targeted chest exercises for muscle exhaustion in the best way possible. The main chest muscles (specifically the pectoralis major, aka pecs) are so huge, and helps in locomotion of so many muscles, you’ll need more than just a handful of moves to build your upper body from every angle.
Following chest exercises will build your pecs (and the surrounding musculature), boost strength, and give you a more impressive physique. If you’re unsure about the acceptable rep-set scheme, inspect our definitive guide for building strength versus building size. These are the best practices to perfect:
- Prioritize compound movements ((which we’ve highlighted below).
- Use progressive resistance (increase the load or number of reps you perform each workout).
- Improves the stability of shoulder to protect against injury (caused by “pulling” exercises that strains your shoulder blades.
Barbell Bench Press
Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45° to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up
Dumbbell Bench Press
Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder-level, then press the weights straight up.
Smith Machine Incline Press
Adjust your bench to a 30°-45° incline, and roll it into the mid of a Smith machine rack. Grip the bar with an overhand, shoulder-width grip. Remove the bar from rack, lower it to the upper part of your chest, and press straight up.
Incline Dumbbell Fly
As mentioned in the previous exercise, adjust bench to a 30°-45° angle, and lie back on it with a dumbbell in both hands. Turn your wrists in such a manner that the palms would face one another . Press the weights straight on your chest, keeping a slight bend in your elbows, widen your arms as if you were going for a bear hug. Lower your arms until you feel a stretch in your pecs, at last bring the weights back together over your chest.
Stand in mid of two facing cable stations with both pulleys set between the top and bottom of the station. Attach a D-handle to each pulley and hold it[ in both the hands. Keeping elbows slightly bent, stepping forward so there’s tension on the cables. Flex your pecs as you bring your hands together call at front of your chest. Alternate stretching and flexing after each set.
Incline Dumbbell Press
Table to be adjusted as earlier and lie back on it with a dumbbell in each hand at shoulder-level. Press the weights over your chest.
Chest Press Machine
Add plates on both sides of a flat-press machine, adjust the seat in such a way that both of your feet are flat on the floor. Hold the handles firmly and press to a full lockout.
Lie on your back on a flat bench with a dumbbell in both the hands. Keeping a slight bend in the elbows and widen your arms , lower the weights till they’re in level with your chest. Flex your pecs and lift the weights back from where you start with.
Stand in the centre of two facing cable stations and attach a D-handle to the low pulleys on each. Slightly bend your elbows, raise your arms from waist height to out in front of your chest, flexing your pecs as you bring them together.
Bench to be adjusted with an incline of no more than 30°, or rest a flat bench on a weight plate or mat to tilt it slightly. Hold the bar little outside of the shoulder-width, and arch your back so there’s space between your lower back and hence the bench. Detach the bar from the rack and lower it to your sternum, keeping your elbows about 45° to your sides. Once the bar touches your body, drive your feet hard into the ground and press the bar copy .