Men think that the chest muscles are one of the muscles of the upper part of the show, which is second only to their biceps. For women, the chest muscles are very important to maintain the happy look of their breasts. These are the main reasons why many people are looking for the best chest exercises they can use. Well, look no further, because the following list should offer everything you need to know about the best chest exercises.
The Barbell Bench Press is well-known for a good reason as the king of all chest exercises. If you choose only three of the best chest exercises, this exercise should still be on this list. There are several variations of the flat barbell press that you can select. In general, the triceps are handled with bench handles with a narrow handle, while table presses with a wide handlebar are considered to be a normal chest muscle generator. The medium-grip bench is most effective in strengthening both the triceps and chest muscles. The best part is that it also strengthens your shoulders.
The Dumbbell bench press comes second in our list of best chest exercises as it is an incredible way to ensure that there is no imbalance between the two sides of the body. This exercise is also recommended because it works with the natural function of the chest muscles and focuses on the movement of the weights towards the center of the body. You can choose whether inclined, declined or dumbbell bench. If you choose a flat bench with dumbbells, you can also choose a wide, medium or narrow grip during exercise.
Explosive pushups are also among the best options for chest exercises. No matter how much time you spend on the bench or doing some other type of chest exercise, you should never go back for a long time. This exercise is a great way to develop strength not only in the chest but also in the shoulders and triceps. Plyometric and clapping are the two most recommended types of pushups. There is a debate about the position of your head during pushups. Ideally, you should hold your head and look forward to this exercise. However, if you perform plyometric bends by jumping on weight plates, you probably have no choice but to look down not to lose your target.
The Chest dips are very similar to the movements of the sloping bench, except that the triceps get stronger when the chest is pressed. If you have a bad shoulder, we advise you not to do this exercise or confine yourself to a shallow dive. If you feel that your shoulders are strong enough and you decide to include this exercise in your routine, remember to lean forward slightly to keep the tension in the pectoral muscles stronger than in the triceps. The most common variations of this exercise are assisted falls, body weight and weight of the chest.
Dumbbell flyes are not as important as chest exercises, but they can be very effective. Of course, you should rest for a day or two after a few intense chest exercises. However, that does not mean that you should not exercise your chest during this time. Dumbbell flyes allow for good stretching and increase blood flow to all areas of the breast. It is also considered a key exercise in muscle growth and flexibility and is therefore included in our list of the top five chest exercises. In this exercise, be careful not to keep your arms completely perpendicular to the floor at the top of the movement. Rather, it is necessary to stop the movement when the arms are completely upwards by about 15 degrees. Be sure to check all movements with the chest muscles and also with the frontal deltoids and not with the triceps.
Complete body training
Of course, it is not enough to know which are the best chest exercises. You also need to learn how to incorporate them into a complete workout for optimal results. The barbell or weight bench (flat and oblique) should be the main chest exercise for each workout. Perform this exercise with a back or leg exercise and then do dives or exercises that are followed immediately by the calves or abdominal muscles.
If you choose a bench press as the main chest exercise, you will need to do the tilt flights after you have trained your back or legs. On the other hand, if the angled bench is the exercise chosen by the chest, flat flyes should follow the exercise of the back or legs. These combinations are perfect for optimally lifting and hitting the pectoral muscles from a second angle. At the same time, a secondary muscle group works the shoulders during the flyes and the triceps during the dives.
If you work with a personal trainer, you can ask your trainer for help with these chest exercises. If not, you can watch online videos or illustrated manuals. Whatever you decide, it is important that you act and take action now.