The 7 Best Exercises for a Chiseled Chest
Chest and bicep workouts are two of the exercise routines that most men make an effort not to miss – and also some of the muscle groups that they struggle the most to develop. Except for in cases with people who are genetically blessed, biceps are small muscles that take a great deal of time and effort to build. While the pectoral muscles (pecs) are larger and stronger than the biceps, they often start off as basically nothing.
Sedentary living – such as the type most of us are used to today, simply doesn’t work the muscles of the chest the way that it needs us to give us a perfect set of pecs, and this means that most guys need to hit the gym if they want to impress anyone in a swimsuit, on a beach, at a pool party, and so on. Most people do not cut down trees or load cement for a living. Even the people that do these sorts of things may not have a carved up chest because of poor eating habits and so on.
Just because you sit in an office all day does not mean you are the only one who has to work out. There are plenty of people who do physically demanding jobs all day long that still may not look all that impressive in the eyes of other people. No worries though, with some better eating habits and by following the advice given below, this can easily be addressed!
Fortunately and continuing from the same theme, no matter how small your chest may be, there are dozens of exercises that you can do to build that superhero look. In the following, we’ll address just some of the most effective workouts available for a more chiseled chest.
1. Barbell Bench Press
Barbell lifts are tremendous in that they allow you to generate a large amount of power – this means that the standard barbell bench press should be enough to help you move a significant amount of weight. Using a bench, you should be able to also control your workout better when working with heavier dumbbells. Barbell bench bells are easy to learn, and there are plenty of programs out there that use them as part of increasing strength.
2. Pec-Deck Machine
Chest flyes are extremely tough for most beginners to learn – whether they are using cables or dumbbells – because their arms must be locked in the perfectly slightly-bent position required throughout the entire exercise. Fortunately, a machine known as the pec-deck helps to simplify your workout, so that you can obtain the results without the risk of injury.
3. Seated Machine Chest Press
Using a flat bench to do some free-style press moves is a fantastic option for many workouts, however, it’s important to remember the benefits of a machine press too. For example, with a machine, it can be easier for a beginner to slow down their reps, in whichever phase currently requires it. What’s more, machines that have been loaded with stacks can be ideal for doing quick dropsets.
Research has found that a machine-based bench press typically recruits less of the posterior, middle, and anterior than free-weight options because of a decreased necessity for stabilization. This should mean that you can worry less about your balance, and more about targeting your pecs.
4. Incline Pull-Over Dumbbells
If you really want to challenge your chest muscles, then put flat-bench dumbbell pullovers away and try something a little tougher. The incline pull-over helps to ensure that the fibers of your chest are under a significant amount of tension for a longer range of motion. To avoid injury, make sure that you keep each movement single-jointed – in other words, don’t be tempted to extend or bend your elbows. Pull-overs can help work your shoulder extension, which can have a fantastic impact on your pecs.
5. Chest Dips
Dips are a tremendous way to emphasize your pectoral muscles – so long as you know how to do them correctly. Generally, if you want to target the tension towards your chest, then you’ll need to place your feet upwards behind you, and angle your body forwards as much as possible. As you dip, your elbows should move out to the sides. These exercises are a judicious option if you don’t have a partner available to spot you, and can be an easier alternative to a decline press.
6. Incline Bench Cable Fly
When you’re working out your chest muscles, you’re unlikely to find many workouts that recommend a large number of single-joint solutions. However, this particular exercise can be an ideal way to isolate your pec muscles after completing a selection of exercises that take numerous joints into account. Cables can help to provide a continued string of tension throughout each motion in your exercise regimen.
7. Low Incline Barbell Bench Press
Typically, many gym benches will be fixed at a steep angle, which means that your front delts make more effort than your chest in each motion. If you go for a lower incline, then you should be able to direct stress towards your chest instead of your deltoids for a better chest workout.
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About Benjamin Roussey Benjamin is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. He enjoys sports, movies, reading, and current events when he is not working online.