Today in this article we will be going to talk about the best chest workout in gym. Chest is one of the biggest muscles in our body and also the attractive portion of our body. Big chest not only improves your personality but also gives you confidence and you would feel stronger and healthier. So, it is very important to choose the right and the best chest workout in gym that will help you to develop a wider and bigger chest.
First of all it is very important to understand that the chest muscle is divided into three parts which are upper chest, middle chest and the lower chest. So, you need to do that chest exercises that targets all parts of the chest. Most of the people makes mistake that they only targets their one or two muscle just because of the reason that they like to perform some of the chest exercises and due to this reason, they don’t change their workout with time.
There are certain techniques that you should incorporate in your chest workout in gym to build a bigger chest.
Proper warm up: Always do proper warm up of the chest muscle before attempting any weight load exercise. You can do 2-3 sets of pushups and some stretching exercise for warming up your body. This will prevent you from muscle injury.
Targeting your muscle: While performing any exercise, you should focus on targeting on your muscle. Although, it takes some time to make muscle and mind connection.
Increase weight load with time: You have to gradually increase the weight over time after mastering the proper form of exercise.
Low reps: You should not exceed from 10 reps in each of your chest exercise. Low reps helps to bulk up muscle mass of your chest muscle.
Now, I will tell you the 7 best chest exercises in gym which helps you a lot
Exercise No.1: Flat bench press
The flat bench press is a great exercise to build a bigger chest if you work on increasing the weight over time. This exercise targets the overall chest muscle.
To perform: Lay down on a flat bench with your face below the bar. Then, grab the bar at a thumb distance from where the gripping starts. After, retracting your shoulder blades, unrack the bar and bring it over your chest. This is the starting position. Lower the bar down to your nipple line and the push the bar up to the starting position and repeat for reps.
Make sure that you should maintain an arche in your back and press the feet into the ground which will allow you to lift more weight over time.
Exercise No.2: Dumbbell fly
This is the most effective chest exercise in gym for defining the mid line of the chest.
To perform: First sit on a flat bench by holding two dumbbells on your knees. Then, lay down on the bench and raise the dumbbells straight over your chest. Next, lower the dumbbells to your sides while maintaining a slight bend in your elbows. Then, bring the dumbbells back to the starting position and repeat for reps.
Do not bring the dumbbells too down during the fly and also you have to maintain an arche in your back while performing this exercise. You can also do this exercise on a flat or a decline bench.
Exercise No.3: Incline bench press
The incline bench press will focus more on your upper chest.
To perform: Lay down under the barbell at incline bench and grab the barbell at a grip wider than shoulder width. Retract your shoulder blades. Unrack the bar after maintaining an arche in your back. This is the starting position. Lower the bar down to your upper chest and then press the barbell up back to the starting position.
Similarly for lower chest, you can do the decline bench press on a decline bench.
Exercise No.4: Dumbbell press
This exercise also targets the overall chest muscle if you do it on a flat bench. You can also perform it on an incline bench or on a decline bench.
To perform: Lift both dumbbells over your knees sitting down on a flat bench. Then lay down on the bench by bringing the dumbbells over your chest. Maintain an arche in your back and press both the dumbbells up over your nipple line. Allow the dumbbells to get back to the starting position and repeat for reps.
Exercise No.5: Peck deck fly
This is one of the best exercise because in this exercise the overall chest muscle gets fully stretched.
To perform: First sit down on a peck deck fly machine and adjust the seat at a height such that your elbows are parallel to the ground. Grab both the handles of the machine. After this, retract your shoulder blades and maintain an arche in your back. Then, bring both arms inwards towards the centre line and release the weight slowly to the starting position and repeat for reps.
Exercise No.6: Cable cross over
Cable cross over targets the lower part and more of your centre line of your chest.
To perform: First raise both pulleys all the way up and attach a D-handle. Grab both handles in your hands and take a step forward. Set both of your feet side by side at your shoulder width and lean slightly forward. This is your starting position. Then bring both cables down together towards the mid line of your body while maintaining a slight bend in your elbows. Then bring the cable back to the starting position and repeat for reps.
Exercise No.7: Wide push ups
This is one of the best isometric chest exercise.
To perform: Place both hands on the floor at a wider distance than shoulders. While keeping your whole body straight, lower yourself down and then press back up to the starting position and repeat for reps.
Unlike the regular push ups, you can also stack some weight on your back while performing push ups.
All the above exercises in the chest workout in gym helps you a lot in gaining the muscle of your chest and make it bigger.
Don’t do all of the above exercises in one day. You can do the chest workout twice a week which triggers your progress. On one day, perform either a lower chest workout or upper chest workout.
Sets and reps:
- Perform three sets of each exercise with 8-10 reps.
- Take 45-60 seconds break in between sets.