Chest Workout

Confused which exercises to include in your chest workout? Read on to find out some of the most effective chest workouts. Take care to perform them with caution so that you do not injure yourself.

Best Chest Workout

Flat Bench Press

• Lie in a flat position on a bench with your feet on the floor. Your butt, back, shoulders, as well as head should be firmly placed on the bench.
• Roll back your shoulders so that your shoulder blades are tightly pressed against the bench and your chest is up.
• Grasp the bar off the rack with a grip that is a little wider than your shoulder width. Your palms should face forward. Hold the bar above you. Your arms should be extended straight up.
• Lower the bar to your chest. Do it till it touches your chest or is too close to it. Never bounce the bar from your chest.
• Press the bar upwards in a straight motion until your arms are extended.
• You can do this exercise using dumbbells instead of bars.

Incline Bench Press

This exercise is similar to the flat bench press, with the exception that it is performed on an inclined bench, as the name suggests. The entire process is the same as flat bench press. You can carry out this upper chest workout using a dumbbell instead of a barbell. Both the chest building workouts are equally effective.

Decline Bench Press

This, too, is similar to the first two exercises, with the exception that you do this exercise on a declined bench. Here too, you can substitute barbell with a dumbbell. The process of all the three chest work outs is the same.

Flat Bench Dumbbell Flyes

• With your feet firmly on the floor, lie in a flat position on a bench. Your butt, back, shoulders, as well as the head should be placed firmly on the bench.
• Press the dumbbells above you in a straight line. While doing this, make sure that your elbows are slightly bent and your palms are facing each other. Also, the dumbbells should touch each other or should be pretty close to each other.
• Without altering the position of your elbows, lower the dumbbells gradually away from each other forming an arc. Do this until you feel a comfortable stretch in your chest area.
• Raise the dumbbells along the same arc to the original position.

Schedule your chest workout routine by choosing any of the above exercises that suits you best and start right away!