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10 Perfect Chest Workout and Exercises For Building Muscles

Perfect Chest Workout . The chest anatomy includes the pectoralis major, pectoralis minor and the serratus anterior.The Chest muscles One of the largest muscle groups in the upper body It makes up the bulk of the chest muscles in the male and lies under the breast in the female.A powerful-looking upper body starts with a chiseled chest.

If you want big, full, strong, “armor-plate” pecs that pop, then you want to do these Perfect Chest Workout.

If you’re just getting started going to the gym Try This Perfect 7 DAY BEGINNER TRAINER .

Here The 10 Perfect Chest Workout and Exercises For Building Muscles

Do every exercise 3 sets with 10 reps.

related : How To Do Warm up Before Exercise

1.Barbell Bench Press

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  1. Lie flat on a bench and set your hands just outside of shoulder width.
  2. Set your shoulder blades by pinching them together and driving them into the bench.
  3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
  4. Let the weight settle and ensure your upper back remains tight after lift off.
  5. Inhale and allow the bar to descend slowly by unlocking the elbows.
  6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
  7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
  8. Repeat for the desired number of repetitions.

2.Dumbbell Bench Press

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  1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
  2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
  3. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
  4. Contract the chest and push the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.

3.Low-Incline Barbell Bench Press

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  1. Lie flat on an incline bench and set your hands just outside of shoulder width.
  2. Set your shoulder blades by pinching them together and driving them into the bench.
  3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
  4. Let the weight settle and ensure your upper back remains tight after lift off.
  5. Inhale and allow the bar to descend slowly by unlocking the elbows.
  6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
  7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
  8. Repeat for the desired number of repetitions.

4.Machine Decline Press

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  1. Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
  2. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
  3. Begin the movement by flexing your arms, lowering the bar to your chest.
  4. Pause briefly, and then extend your arms to push the weight back to the starting position.
  5. After completing the desired number of repetitions, rotate the bar to rack the weight.

5.Seated Machine Chest Press

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  1. Sit down on the Chest Press Machine and select the weight.
  2. Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
  3. Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso.
  4. Now bring the handles back towards you as you breathe in.
  5. Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
  6. Repeat for the recommended amount of reps.
  7. When finished step on the lever again and slowly get the handles back to their original place.

6.Incline Dumbbell Press

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  1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an incline bench.
  2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
  3. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
  4. Contract the chest and push the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.

7.Dips For Chest

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  1. Step up on the dip station (if possible) and position your hands with a neutral grip.
  2. Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor.
  3. Control the descent to parallel and then drive back to the starting position by pushing through the palms.
  4. Repeat for the desired number of repetitions.

8.Incline Dumbbell Pull Over

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Lie on a bench with your head hanging over the end.
2. Grasp the dumbbell from the side or from behind. Hold with hands under the inner plate of the dumbbell.
3. Position the dumbbell over your chest with elbows slightly bent.
4. Slowly lower the dumbbell over and beyond your head until your upper arms are in-line with your torso, or below. Breathe in deeply while doing this.
5. Slowly pull the dumbbell up and over the chest, back to the starting position. Breathe out while doing this.

9.Pec Deck Machine

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  1. Sit on the platform with your back pressed into the back pad.
  2. Place your forearms against the pec deck levers or hold the handles — which one you do depends on the model you have available.
  3. Pull your arms toward each other and release until you feel a stretch to complete one repetition.

10.Incline Bench Cable Fly

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  1. Place an incline bench halfway between two cable stacks in a cable crossover machine.
  2. With the cable pulleys set to the lowest position, lie back on the bench and grab hold of the d-handles.
  3. Start with your hands directly out to the sides, at about shoulder height, and your elbows slightly bent (not locked out).
  4. Contract your pecs to pull your hands up and in toward each other until the handles nearly touch.
  5. Don’t bend your elbows any farther from the start position—maintain a slight bend in the arms throughout.
  6. At the top of each rep, squeeze your pecs together for a second or two to maximize the contraction.

Tips: With The 10 Perfect Chest Workout Don’t Forget To Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.

Related: Arnold Chest Workout .

About James Queen

Hi. My name is James Queen. I'm a Fitness trainer At Perfect Body Magazine . My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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