5 Effective Workouts for Building Your Chest

Bodybuilding
 

big barrel best chest workout

It is quite likely that you dream of that perfect chest but have no idea how to go about it. Spending long, painful hours trying to bench press in chest workouts is probably not going to do you a lot of good, just like hoping to possess a chest like Arnold Schwarzenegger has never fetched anyone any results. Understanding the anatomy, function and nuances of your chest area is the first step to building a strong chest. Following it up with effective workout routines will help you turn your flat chest into an object of envy.

The chest is primarily made up of two muscles: Pectoralis Major and Pectoralis Minor. The Pectoralis Minor is situated right under Pectoralis Major. The chest performs three major functions, namely, arm wrestling motion, moving your arms up and down at the sides and side arm pitching.

Choosing the right exercises for your chest is important to building an enviable one. The chest is composed of a single mass of muscle. However, the right exercises train the organ like it is composed of three different parts. The three portions of the chest- upper, lower and middle- are best stimulated by changing the angle in which you perform the exercise.

To work on your upper chest, exercise using a 35-45 degree incline bench. You could go for exercises like Incline Barbell, Incline Dumbbell Flies and Dumbbell Bench Press which are highly effective for the upper chest.

To work on your middle chest, use a flat bench to exercise. For instance, exercises like Flat Barbell or Flat Dumbbell Flies are great for your middle chest.

The lower chest can be worked on using a 30-45 degree decline bench. Some great exercises for working on the lower chest are Decline Barbell, Decline Dumbbell Flies and Dumbbell Bench Press.

Initially, most areas of your chest will respond to low or moderate range exercises. Heavier weights are effective in building a strong foundation that a beginner would need. Also, you should mostly focus on free weights in the beginning. They develop your chest far better than machines do, especially if you happen to have a weak chest.

After understanding the basics of your chest and foundation building exercises, it is time for some chest workouts to help you build your chest.

Upper Chest Workout:

  • Incline Dumbbell Bench Press (3×8)
  • Incline Barbell Bench Press (3×5)
  • Incline Dumbbell Flies (3×10)
  • Pushups (3×12)

Middle Chest Workout:

  • Flat Barbell Bench Press (3×6)
  • Flat Dumbbell Flies (3×10)
  • Flat Dumbbell Bench Press (3×8)
  • Pushups (3×12)

Lower Chest Workout

  • Decline Dumbbell Bench Press (3×8)
  • Decline Barbell Bench Press (3×6)
  • Decline Dumbbell Flies (3×12)
  • Pushups (3×12)

Barbell Strength Workout:

  • Incline Barbell Bench Press (3×4)
  • Flat Barbell Bench Press (3×6)
  • Decline Barbell Bench Press (3×6)
  • Dips (3×12)

Dumbbell Size Workout:

  • Decline Dumbbell Bench Press (3×8)
  • Incline Dumbbell Bench Press (3×8)
  • Flat Dumbbell Bench Press (3×8)
  • Dips (3×8)

Pick one of these workouts, use it for around a month and switch to a different one soon after. Have fun building your chest! Share your experience and improvement in the comment below!

 

Deepika Pundora

I am a young girl who has taken up blogging recently. I believe that health and fitness should be a mandatory part of our routine like any other activity. Easy or small exercises can make a lot of difference.

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