Best chest workouts are important for both men and women who want to have a well-toned upper body. This is an important muscle group to target if you want to improve your overall strength and physique. The exercises that we will be discussing are all compound movements that work for multiple muscle groups at once. This will help you achieve a stronger chest in less time.
In this article, we will discuss the best chest workouts for a bigger chest. We will also discuss the multiple benefits of each best chest workout.
1. Incline Push-up
The incline push-up is a great chest workout that you can do at home with no equipment required. To do an incline push-up, place your hands on an elevated surface such as a bench, countertop, or stairs, and then lower your body towards the surface before pushing yourself back up.
This exercise can be made more challenging by increasing the height of the elevated surface. Alternatively, you can also do incline push-ups on a step or stair.
Benefits of Incline Push-up
- Incline push-ups are a great way to develop muscle in your chest and arms.
- Incline push-ups also improve your mental toughness.
2. Flat Bench Press
To do the flat bench press, lie down on the bench with your feet flat on the ground. Hold the weightlifting barbell above your chest with your hands slightly wider than shoulder-width apart.
Bend your elbows and lower the weightlifting barbell towards your chest. Keep your back pressed firmly against the bench and exhale as you press the weightlifting barbell back to the starting position.
That’s the basic flat bench press. You can also do incline, decline, and pause presses. Find the right one for you by doing your research and experimenting with a few different variations.
Benefits of Flat Bench Press
In recent years, the flat bench press has come under fire as being potentially dangerous to the shoulders and elbows. However, when done with proper form and technique, the flat bench press can be a safe and effective exercise for developing the chest, shoulders, and triceps.
When performed correctly, the flat bench press is a great exercise for targeting the pectorals. The movement primarily works the middle and lower portions of the chest muscles. The shoulder muscles (deltoids) are also activated during the exercise.
The triceps are also engaged during the flat bench press. The triceps are the muscles on the back of the upper arm that help extend the arm. As such, they play an important role in pushing movements like the bench press.
3. Decline Bench Press
The decline bench press is a great exercise to target the lower chest and help you build a bigger and stronger chest! To perform the decline bench press, lie on your back on a decline bench and hold the weight(s) with your hands shoulder-width apart. Push the weight(s) up until your arms are fully extended, then slowly lower them back down to the starting position.
Benefits of Decline Bench Press
- The decline bench press is a weightlifting exercise that targets the muscles of the chest, shoulders, and triceps.
- The decline bench press is a great exercise for increasing strength and size in the chest muscles.
- It also helps to improve shoulder stability and tricep strength.
Pushups are one of the most effective exercises for strengthening your chest, triceps, and shoulders. They also engage your core muscles to keep you stable. Start by lying on your stomach with your palms flat on the floor directly under your shoulders.
Push yourself up so that your arms are straight and then slowly lower yourself back down.
Benefits of Pushup
Pushups are a simple exercise that can provide a lot of benefits. Pushups are also very versatile- they can be done anywhere with no equipment needed.
Here are some of the many benefits of pushups:
- Pushups help to build strong muscles.
- They improve posture and help prevent back pain.
- Pushups are an effective way to lose weight or maintain a healthy weight.
- They increase endurance and stamina.
- Pushups help to tone the body.
5. Cable Crossover
When most people think of a cable crossover, they envision a large piece of equipment used in the gym. However, there is another type of cable crossover that is becoming increasingly popular in the home-based fitness market.
This type of crossover uses two cables and a pulley system to create resistance. Unlike the traditional cable crossover, this version can be used with any standard doorframe.
Benefits of Cable Crossover
- Provides variety in training progression.
- Improves balance and posture. Increases core strength.
- Maintains flexibility while building muscle tone.
- Allows for higher reps in the lower ranges of motion.
- Allows for better control of the weight.
- Good for rehabilitating injuries.
6. Chest Dip
Chest dip is an effective way to work your chest, shoulders, and triceps. You can do this exercise with a bench or sturdy chair.
- Place your hands on the bench or chair with your fingers pointed forward.
- Step back with your feet so that you’re on a flat surface.
- Bend at your elbows and slowly lower your upper body to the floor. Keep your core engaged as you push up to the starting position.
Benefits of Chest Dip
- Chest dips are a compound exercise that targets the chest, triceps, and shoulders.
- They are a great way to add strength and size to your upper body.
In conclusion, there are many different chest workouts that can help you achieve a bigger chest. However, the best chest workouts are the ones that are specifically tailored to your individual needs and goals.
So be sure to consult with a personal trainer or fitness expert to create a custom workout plan that will help you reach your desired results.