Chest exercises are designed to target the muscles of the chest, including the pectoralis major and minor. Some common exercises include push-ups, bench presses, dips, flyes variations, and cable crossovers. These exercises help build strength in your chest which can lead to increased muscle mass and improved posture. Chest training should be part of an overall fitness program that includes a mixture of aerobic activity as well as stretching and core work .Monday is a international chest day , chest workout will help You to pump your pecs and to built your upper body. . There are plenty of chest exercises but the best one are listed below
Benefits of Chest Workout
- Better breathing
- Its improve Posture
- Increase muscle mass
- Helps shoulder stabilization
Warm up Before Chest Workout
Before starting chest workout we should perform warmup exercises which are listed below
- Banded incline pull apart (15reps)
- Shoulder apart (15reps)
- Kettebell halo (15reps)
- Cobra to mountain (10reps)
After doing this warmup do 20-30reps of push ups which will help you to activate you muscles
Stretching Exercises After Chest Workout
- Kneeling shoulder extention pec stretch (40secs)
- Kneeling shoulder archer stretch left nd right (40secs)
- Sphinx strength (40secs)
What Are the Best Chest Workout Exercises
1. Incline Bench Press
The incline bench press is an upper body exercise that focuses primarily on the muscles of the chest, shoulders, and triceps. It involves lying flat on a bench angled at approximately 45 degrees while pushing up a barbell or other weighted object from your chest. As one of the most popular exercises for this muscle group, it is important to always use proper form so as not to strain any joints or ligaments along with being mindful of weights used in order to maximize gains without causing injury.
4 sets – 12,10,,8,8reps
3sets -12-10reps (for beginners)
In each set increase the weight don’t repeat all sets with same weight, also if you are not able to increase weight increase 2kgs each side
2. Decline Dumbbell Press
The decline dumbbell press is an effective exercise for building strength in the chest, shoulders and triceps. To perform this exercise, begin by lying face-up on a flat bench with two dumbbells held at shoulder level. Lowering the weights slowly to your sides until you feel a stretch in the chest muscles, then pressing back up through the arms to return to starting position. This exercise can be performed with varying rep ranges depending on your fitness goals—choose lower reps for increased power or higher reps for more muscular endurance. This exercise Will Also focus on your core
3sets-10-12 reps (for beginners)
Bench press is a compound exercise which helps us to build upper body strength and improve bone health The incline bench press is a great exercise for targeting the upper chest muscles. It can be performed with either a barbell or dumbbells. To do the exercise, simply lie back on an incline bench and press the weight up above your chest. Be sure to keep your elbows in and maintain good form throughout the entire movement.
4sets-15-10reps (increase weight in each set)
3sets 12-8reps (for beginners)
4. Chest Fly
It is An isolation Exercise Which is best after many pressing exercises .Weight should not be so heavy as if weight is heavy you cannot perform it properly. Doing regular targeted chest exercises like the fly can help produce shape and definition in your pecs (pectoral muscles). They also develop muscular strength and endurance over time.
How To Do Chest Fly
- Start by lying on your back on a flat bench.
- Hold a dumbbell in each hand and position them so that your palms are facing each other.
- Raise the dumbbells up so that your arms are straight and your palms are facing the ceiling.
- From here, lower the dumbbells out to your sides in a slow and controlled motion.
- Once your arms are parallel to the floor, raise the dumbbells back up to the starting position.
3set- 10-8reps (for beginners)
5. Low To High Crossover
It Is an isolation chest exercise which focus on upper chest The low to high crossover exercise is a great way to improve your coordination and flexibility. We should perform on cables instead of dumbbell but if you are not able to perform low to high crossover on cable then you should do it with dumbbells.
3sets- 10-8reps (for beginners)
These all are best chest workout Exercises which will help you to gain chest mass and built your strenght. When you are finished with your chest workout, you will likely feel tired. You may even be sore the next day. But don’t worry, this is a good thing. You’ve just completed one of the most effective chest workouts around.