5 Best Chest Exercises For Building Muscle
Here are our top 10 pec-building picks. here are our top 10 chest-building exercises, ranked in no particular order.
1. Barbell Bench Press
You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight, This Barbell Bench press is easy to left heavy weight easily then that of dumbell press.There are plenty of bench-press programs you can follow to increase your strength.
start of your chest workout for heavy sets in lower rep. you can use weight up to 30 kg if you are beginner , then after day by day increase the weight .
set 3
10 kg 20 rep (on both side i.e total 20 kg)
12kg 15rep (on both side i.e total 24 kg)
15kg 10rep (on both side i.e total 30 kg)
2. Flat Bench Dumbbell Press
With dumbells press, each side of your body must work equally , dumbbells are harder to control than a barbell. Flat dumbbell presses allow you to hoist a fairly heavy weight
start of your chest workout for heavy sets in lower rep ranges.
if you are working with Barbell bench we usually dont recommend to work with dumbell press .
which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle
set 3
5 kg 20 rep (on both side i.e total 10 kg)
7.5kg 15rep (on both side i.e total 14 kg)
10kg 10rep (on both side i.e total 10 kg)
3. Seated Machine Chest Press
The machine press has some unique benefits.it’s easier to slow down the repetition,Stack-loaded machines are also great for quickly doing dropsets.EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations
you should do machine exercises at the end of your workout . for those who are here to build muscles ,machines give you a greater chance to pump.
set 3
15 kg 20 rep
20 kg 15rep
30 kg 10rep
4. Dips For Chest
Dips is excerise to train our chest , as it also effect on triceps .
how to do :
Put your feet up behind you,
lean forward as far as possible and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.
If you’re strong, this lower-chest move makes a great finisher; if you’re not, you can do it earlier in your session. It makes a great superset pairing with push-ups for a big pump at the end of your workout.
sets 3
8 dips reps
5 dips reps
4 dips reps
5. Incline Bench Cable Fly
Do this Excerise as shown in pics .
It’s an effective move to isolate the pecs after completing your multijoint exercises. Cables allow for continuous tension throughout the exercise’s full range of motion. If you’ve got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.
Do incline cable flyes at the end of your workout for slightly higher reps (sets of 10-12).
sets 3
15 reps 10 kgs
10 reps 15 kgs
8 reps 20 kgs
