Good Chest Workout

If you’re on a workout, you might want to improve your chest but sometimes you have no idea on how to have a good chest workout. Here are the 5 steps you need to do in order for you to have a great chest you’re looking for:

Barbell Bench Press

This exercise provides big returns for the energy you invest. Barbell bench presses help you build strength and muscle density, not just in your chest but in the front of your shoulders and your triceps as well.

Starting Position: Lie on a bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench. Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest.

The Exercise: Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Pause briefly, then lower slowly back to the starting position.

Barbell Incline Press

This exercise targets your upper chest area. Accentuating the eccentric phase (the descent of the weight to your chest) will enhance your strength and coordination.

Starting Position: The incline bench with a barbell rack should be set at a 45-degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder-width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with arms straight.

The Exercise: Slowly lower the bar until you make contact with the upper chest area. Pause briefly, and then drive the weight straight up over your chest until your elbows are locked.

 Dumbbell Bench Press

As an alternative to the barbell incline press, the dumbbell bench press builds mass equally well and “stimulates” the chest muscles even more. To balance the 2 separate weights, you must use more stabilizer muscles. This helps keep the bones and joints in a secure position while the main muscle groups extend and flex the body part being trained.

Starting Position: Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forward. Bend your elbows at 90-degree angle so that your upper arms are parallel to the ground.

The Exercise: Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same triangular path downward as you lower the weights until your arms are slightly below parallel to the flow.

Dumbbell Incline Press

Both the dumbbell incline press and dumbbell bench press can be done on a flat or incline bench. Whereas the flat presses tend to work the lower and mid-chest area, the incline press causes you to shift the focus of the exercise to the upper chest area. Setting the incline bench at a steeper angle will place even more emphasis on the upper side.

Starting Position: Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to shoulder level while you press your back and shoulders firmly against the bench.

The Exercise: Press the weights up to a point over your upper chest, palms facing forward (pointing toward your feet). Lower the weights slowly. Pause briefly in the bottom position, then drive the weights back up. Remember to inhale as you lower the weights and exhale as you lift the weights.

Decline Dumbbell Bench Press

The decline dumbbell bench press is considered a compound movement that primarily targets the chest (lower chest). Other secondary muscles involved are the front shoulders and triceps. This exercise can be tricky to do for first timers so I suggest you start with light weight. Since you’re in a decline position, you’ll find you have less control of the weight as compared to the bench press. Also, you may want to get used to getting the weight in place before moving on to heavier weight, as this can be tricky. I suggest resting the weight on your knees at the top of the movement as you get into position and bringing them to your chest as you get into position. As you get stronger, you are going to use supporters to pass you the weight.

Starting Position: Grab a pair of dumbbells and position yourself on the decline bench (This will take some practice so start light). While on the decline bench, grasp two dumbbells in an overhand grip. Rest the dumbbells in an upright position on the edge of your knees. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.

The Exercise: Slowly bend your arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep your elbows out and away from the trunk of your body.