Building a strong and solid chest is still a dream for many of us. This is because we don’t have any proper chest workout program which targets all our chest muscles effectively. Don’t worry if you are also looking for such a workout program to build a massive chest then you are on the right page. In this session, we have mentioned the 5 Best chest exercises for muscle building.
These exercises will directly hit your all chest muscles like upper, lower, and middle pecs. So go ahead and do your warm up sets to start this ultimate program.
“Training two muscles together is an effective way to build massive gains.”
Read – 10 Best Chest And Triceps Workout For Gains Click Here.
Benefits of Chest Exercises
- Muscle building- As mentioned above these exercises helps in building muscles effectively. It targets all the chest muscles effectively.
- Builds muscular strength- They also improve your muscular strength which makes you more strong.
- For Massive Chest- If you want to build bigger and shape chest then this workout program will definitely help you in reaching your goals.
- Improves coordination- Muscle coordination is also necessary for bodybuilding. These chest exercises improve your coordination.
5 Best Chest Exercises For Muscle Building
1. Flat Bench Press
Starting your chest day with bench press is always an effective choice. Flat bench press directly hits your middle pecs muscles. To build strength you should follow the low reps with more weight strategy. Have a look at its tutorial.
Targeted Muscles- Middle Pec Muscles.
How to do
Lie down on a flat bench and stuck your feet on the floor. Now hold a bar at the top of your chest level. Breathe and bring the bar down slowly until it touches your middle chest. Pause and then return back to the starting position. Repeat.
Complete 3 sets of 12, 10, 8 reps each.
2. Incline Dumbbell Bench Press
Another Bench press exercise but with dumbbells will help you in building a bigger chest. The incline dumbbell bench press usually targets your upper pecs muscles. It is also responsible for building strength. To make it more effective perform more reps.
Targeted Muscles- Upper chest muscles.
How to do
Lie down in an incline bench and grab a dumbbell in your every hand. Raise the dumbbells upward such that your palms are facing forward. Now slowly lower down the dumbbell to your chest level. Pause for a second and stretch your upper chest muscles. Return back to the starting position.
Complete 3 sets of 12, 10, 8 reps each.
3. Decline Dumbbell Press
Decline dumbbell press is also one of the best chest exercises for muscle building. It helps in building your lower chest muscles. Decline press with dumbbells is known quite effective than a barbell one. Go ahead and do this exercise.
Targeted Muscles- Lower chest muscles.
How to do
Lie down on a decline bench and hold a pair of a dumbbell with an underhand grip. Keep your back straight. Raise the dumbbell up to the top. Now slowly bring down the weights to your lower chest level and pause. Stretch your muscles and return back to the initial position.
Complete 3 sets of 12, 10, 8 reps.
4. Cable Crossover
Cable crossover comes with different variations. Each variation targets different chest muscles. So to build chest muscle cable crossover is one of the best chest exercises. Follow more reps with lower weights to make it more effective. Here is a tutorial on how to do this workout.
Targeted Muscles- Upper, lower, and middle chest muscles. (Depends upon variations)
How to do
Adjust a cable extension level (Low to High or High to Low). Stand straight with your face forward and grab the pulleys in your hand. Extend your arms completely. Now pull both the pulleys downward to stretch your upper chest muscles. Pause and then return back to the initial position. Here is your one-rep is completed.
Complete 3 sets of 15, 12, 10 reps each.
5. Dips
Dips are an excellent chest exercise to train your chest muscles. It usually focuses on your lower chest muscles. So if you want to build your lower chest strength then this workout is for you. To make it more effective try to do reps till failure. Go ahead and perform this exercise.
Targeted Muscles- Lower chest muscles.
How to do
Hang on the dip bar with your arms completely straight and your palms facing each other. Hinge your upper body slightly forward to target your lower chest. Now dip down slowly to the bar level. Pause for a second and then return back to the hanging position.
Complete 2 sets till failure.
Conclusion
In this article we have includes the 5 best chest exercises for muscle building. These chest workouts effectively target your upper, middle, and lower pecs muscles. Follow this workout program for at least 4 weeks to feel the results in your body. These best chest exercises are designed for both beginners and professionals so go ahead and perform this workout. Thank you.
