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Best Chest workouts for men

5 Chest workouts for men

Below, is a quick breakdown of my favorite chest workouts for men in the gym. The following pec workouts for men should be used for a 4 – 6 wk period. I like to do reps anywhere from 6 -12 for 3 – 4 sets. If you’re looking for a more lean toned look stick with higher reps (12-15) and sets (4-5) with less weight. If your after the bulk or big look then stack on the weight with less reps (4-6) and less sets (3).

1. Bench press – Lay down on a flat bench — ensuring to not arch your back — and grasp the barbell placing your hands shoulder-width a part, palms facing your feet, and push the weights straight up and down again. If you do this while on an incline, you’ll position more focus on your upper chest muscles, in contrast to the decline places more focus on your lower chest.

2. Flat flies – Lying down on the flat bench, take one dumbbell in each hand and flex your elbows so your hands are by your shoulders along with your palms facing in. Push your arms straight up and lower the dumbbells by your sides, maintaining a small flex in your elbows, and return to the beginning position. This approach works both your inner and upper chest.

3. Dumbbell press – Lay down on a flat bench, get one dumbbell in each hand, flex your elbows so your hands tend to be by your shoulders with your palms facing your feet, and use your pectoral muscles to push the dumbbells upward and down again. , you can try these having a slight incline with the bench, which will place extra focus on your upper chest, or with a decline, that places more focus on your lower chest muscles.

4. Push-ups – Go into push-up position, with all your weight distributed between your toes and your hands with your legs, hips and back in a straight line. Lower and lift up your body by bending your elbows, ensuring your arm position is 90° at the bottom of the motion.

If you prefer a greater challenge, attempt doing decline push-ups with your feet elevated using a bench or a balance ball, which will place increased strain in your upper body muscles. For even more intense of a workout put your hands in a diamond shape on the floor to do diamond push-ups.

5. Chest dips – Support your body up on the dip bar ensuring to keep your head down and your legs directly beneath you. Lower yourself by bending your elbows, and come back up to the starting position. I love the burn on this one and be sure to focus your movement on your chest muscles vs. your triceps. You can bend your knees and have a spotter help you on your last couple dips.

Stay after it and happy lifting to you all! Pete

 

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Effective Chest Workouts

The chest is a part of the body that a lot of people want to show off. Muscular and big chests are what body builders choose to have. This is really a muscle that gives you that look of upper body mass thickness. It is advisable that you ought to do some cardio exercises before weight lifting to accomplish strong and firm muscles. Cardio exercises including brisk walking or aerobics is suggested before doing weight lifting. Afterwards, you can do your lunges and dips and you can proceed to the primary exercise.

The first chest workout that you mustn’t forget to perform is doing a bench press. This is taken into account a standard workout and most body builders use this because it is extremely effective . You can do an incline, decline or a flat bench press. The incline press may help you develop your ubber body while the decline can focus on the outer region of your chest. On the other hand, the flat bench press will target both – the upper and lower regions. To achieve speedy results, you can do 10 reps daily. Dumbbell presses are effective for developing chest muscles. Since this type of barbell is little, this would make you move freely and do a range of chest exercises. Shoulder injuries could be very much prevented when doing this. The drawback to this is that you cannot use a lot of weight whenever you want to.

A good chest workout is doing dips. This kind of exercise is often neglected. Always keep in mind to apply a wider grip as well as to lean forward in order that the weight will shift from the triceps to your pectorals. If the body weight isn’t enough weight belts. Cable crossovers are a good way to stimulate chest muscles. Inner pectorals could be developed if you use this kind of exercise. Dumbbell flyes can help develop your outer chest muscles. This will not permit you to use much weight and this controls overall muscle overload. You can combine this with other exercises.

This is the best chest workout that I know of for building mass. It’s simple, fairly quick, and you only need to do it once every 5-7 days. It is pretty intense, and you’ll be more than pumped afterwards.

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4 Effective Workout routines For your Upper

For many upper chest are the most toughest to develop. These people find it much easier to develop the center and lower pectoral muscles, however very much difficulty in building upper chest. At this point I will demonstrate several powerful upper pec workout routines. These aren’t anything new and invented by me. These are a few of the highly effective basic exercises to develop a massive upper pec.

1. Incline Weights Bench Press Exercise

Incline barbell bench press exercise builds mass and power in the upper pectorals. Bench press is probably the key compound exercise for that torso. This also generates mass and strength for your chest area, shoulder muscles and triceps.To perform upper barbell bench press, rest upon an incline bench. Grasp the bar by using a medium wide hold. Pick up the bar and carry it at arms length over you. Bring down the bar in your upper pecs, stop for a moment and press to the

starting position.

2. Incline Dumbbell Press

Incline dumbbell presses are done in a similar manner as of incline barbell bench press exercise. However the distinction is that you’re utilizing dumbbells as the name implies, instead of barbells. Get two weight loads in each hands and lay back on an incline bench. Support the dumbbells at shoulder height palms facing onward. Lift them simultaneously directly over head, then lower them back to the starting posture. Some individuals, particularly smaller guys believe it is much more beneficial to do dumbbell press, as it gives a larger range of motion.

3. Incline Dumbbell Fly’s

Incline dumbbell fly’s is one of my favourite chest muscles workouts. It may help to build up mass within the upper pectorals.To complete incline dumbbell fly’s, lay on an incline bench grasping dumbbells at arm’s length over you with palms facing one another. Bring down the weight load out and down to either side in the wide arc as far as you are able to, feeling maximum stretch in the pectoral muscles. Throughout the movement, the hands must face one another.

4. Incline Bench Cable Crossovers

Incline bench cable crossovers build upper and inner pectoral muscle tissue. Lay in an incline bench in between two floor-level pulleys. Get the grips in each hand and carry the hands jointly at arm’s length on top of you with hands facing each other. Moderately bent your arms and lower your hands out to each side in a broad arc till the pectorals are fully extended. Take your arms back towards the starting up position, passing through exactly the same sweeping arc.

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16 Killer Chest Exercises for your Chest Workouts

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Best Chest Workouts

Across the upper chest, the pectoralis major muscle cluster is the biggest within the upper body. Commonly, people refer to the muscular tissues that make up this group as pectorals.

During day by day life, this gigantic muscle group isn’t set to use very often, which is why well distinct pectorals are usually only found on bodybuilders or weightlifters who specifically aim for them. Due to it’s big size, the best way to target this muscle group and build it up is by means of heavy weights. Different workouts can be used to hit the upper and lower, inner and outer pec muscles so the entire muscle group is worked.

The pecs are pushing muscular tissues that are joined to your shoulders and arms. All the exercises listed below will consequently also profit the triceps and deltoids even though they primarily utilize the chest. The size of the pectorals will enhance as you use heavier weights.

The best chest workout routines for pec enlargement consist of:

Bench Press The typical exercise for working the pectorals is known as the bench press. Nearly every serious weight lifting regime ever formed contains a type of bench press and there are numerous variations for the grips used, angle of bench inclination and how the load is moved. Most people consider it to be one of the best chest physical exercises. The Olympic straight bar and interchangeable weight plates are the equipment used for many types of bench press but dumbbells can also be used.

The standard bench press is completed with a wide grip on a straight bar whilst lying flat. A wide grip works the outer pecs. Whether the bar is raised and lowered above the neck or above the chest determines whether or not the upper or center of your pecs are worked. If the bar is lowered to the middle of the chest and also the elbows are kept tucked in at the lifters sides, the triceps are used heavily. If the bar is raised and lowered above the neck and the elbows are spread widely, the frontal deltoids – the areas of muscle over the front of your shoulders – are involved in addition to the pectorals. If the lifter lies on an inclined bench, the upper pectorals shall be used more during the exercise. A decline bench, used for decline bench press, targets and works the lower pecs more. The top chest exercise regimes will blend incline, flat and decline workouts.

Cable-And-Pulley Machine Following bench press, lots of people prefer to use a cables machine to essentially toast their pecs. One work out involves pulling two cables – one in each hand – jointly in front of your body, with elbows slightly bent, then releasing them slowly in a very controlled manner.

Parallel Bar Dips The lifter’s hands are positioned at shoulder width or wider. Whilst positioned at shoulder width, it’s the most effective chest physical exercises for working the inner and upper pectorals. A wider grip hits the outer pectorals and deltoids.

Bent-Arm-Pullover Uses a flat bench. The load is put on the floor. The lifter lies down and reaches behind his head to the barbell. Keeping his arms bent, he brings the load up and to his chest in an arc like movement.

Dumbbell Exercises for the Chest Exercises Dumbbells can be used instead of an Olympic bar and most bar dependent physical exercises may be replicated with dumbbells. Dumbbells can be used for flies on at a flat, inclined or declined angle. These are a great way to actually stretch the pecs.
The best chest exercises begin with the most taxing work out first and conclude with easier work outs designed to toast the pectorals. Most regimes start with bench press at the beginning of a work out and end with either flies or some kind of cable exercise.

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