Ah, the chest. A most glorious grouping of muscles, that rank highly on desirability, garner much attention, and when highly defined and powerful, look incredible.
Just visit gyms around the World on any given Monday, they’ll be absolutely packed to the rafters with people pushing the heaviest weights, executing niche, unique exercises to invigorate even the smallest muscles, and striving to squeeze every last ounce of effort out of ‘chest day’.
Quite literally, there are heaps of exercises that target the chest, from compound lifts all the way down to obscure weight free movements – you really aren’t short of options to pump for pecs.
With such a massive selection of chest exercises at your disposal, choosing individual exercises and regimes that are right for your and that’ll give you the chest gains you so desire can become more than a little tricky.
Knowledge and simplicity are the focal points to a solid chest workout. If you’re looking for exercises to incorporate into your regime, or maybe even finely tune your existing programme, we’ve devised a chest plan that’ll give you a solid pectoral pump and allow you to access the results you truly desire.
As you’ll see, this plan relies on many similar movements that only see slight variations, but ultimately, stimulate your chest muscles in a way that’ll see you achieve a strong upper body. From this regime, you’ll gain a huge sense of achievement, mentally and physically, and underlying it all that working your chest is fun! Huge enjoyment plus massive gains…what more could you want?!
So, enough of the talk here is the plan that’ll get you an astonishing chest. Now get out there and lift!
The standard of excellence in chest workouts. Absolutely the most popular chest exercise out there, providing opportunities to quickly build muscles and up your strength. Here’s how to do it:
Another staple, the chest fly is a demanding lift that you’ll make you feel the burn in the pectoral, synergist, and abdominal muscles.
The Arnold chest press will fire up your biceps, triceps, shoulders, but particularly your chest, as you push the dumbbells sky-high.
Absolutely the least common of all the exercises in this routine, the Svend press posses a quality dynamic in that it relied on isometric contraction, meaning your pecs are engaged and placed under tension for each rep, and you betcha you’ll feel the burn.
Rounding off this routine with a classic bodyweight exercise, get yourself over to the parallel bars and get ready to get low.
A match made in workout heaven, working your chest and triceps is a popular method of killing two birds with one stone and feeling immense about it. Since many chest exercises work your tris too, it makes perfect sense to undertake a few tricep exercises too.
So, let’s get started on beefing up the triceps as well as our chests, making ourselves look pretty impressive and strong.
We all know this one, don’t we?! A good starter exercise and hits both muscles groups.
Exactly the same exercise as the barbell bench press, though with two separate weights, this exercise engages your triceps far more.
See the previous routine for instruction, and do 4 sets of 10-12 reps with a medium heavyweight.
Again, look above for instruction, then and do 3 sets of 10-20 reps/till failure.
On to the trip action now, and locate a cable machine, grab a rope attachment and you’re good to go. Make sure to use a medium weight, as you don’t want to overexert your tris on their first exercise.
Another easy one, but for sure, it’ll impact your triceps as hard as any weight will.
Finishing up your tricep workout we’re hitting up skull crushers, which look exactly as they sound!
Now there’ll be times when you simply just don’t have the time to get to the gym, and that’s a tragedy, particularly on chest day. If your time is short there’s no need to fear, there are a range of pushup orientated bodyweight exercises you can do at home that’ll give your chest muscles a reasonable pump.
Just your run of the mill pushup as described in the previous regime, do 3 sets of 15-20 reps.
Find yourself a surface or ledge and you’re good to go.
As above, but in reverse.
Building supreme pecs is a mammoth yet attainable goal, but ensuring you have the right knowledge means you’ve got to hit your upper, middle, and lower (ULC) chest muscles.
So how do you do this? Simple. Simply adjust the bench from a flat position to an incline and decline position.
Here’s an example of a ULC workout:
And that’s that, all a matter of slightly adjusting the chair, and suddenly you’re smashing three areas of chest muscle.
One final workout for those wanting to make serious gains around the torso in rapid time. Working your back and chest isn’t as uncommon as you’d think, after all, the man himself, Arnold Schwarzenegger championed this combined workout, and frankly, if it was good enough for him, I’m sure it’ll be good enough for you.
Kicking off with a classic and challenging bodyweight movement.
This one will make you feel a serious burn, but it is utterly worth it.
Another one sure to fire your traps and pecs into the stratosphere.
Finish up with this old favourite, with a medium to heavy weight, going 4 round of 10 reps.
The ketogenic diet is something health-conscious people are craving in this era of the busy…
Xanthan gum is a basically food additive as prepared by fermentation oaf simple sugars with…
Keto Vegetables are very useful for weight loss, epilepsy, and diabetes. Any ketogenic food items…
Are you shocked to hear ‘Vegetarian’ Keto Recipe? Yes, it does exist. It is not…
When your muscles perform a movement on their own, you might wonder what that could…
Do you oversleep often in the mornings? Don’t worry, you’re not the only one guilty…