Best chest workout Exercises For Max Gains

Best chest workout ? all you are searching Right ??

Don’t worry our team has done all work for you and come up with the best chest workout which will ultimately support your goal whether its a gaining size or gaining strength we will get you there and help to reach your goal by following these simple 8 best chest workout exercises in your daily workout plan.

Basically there are three types of people who are working on either gaining size or gaining strength right so let’s know more about them and there required time and handwork needed to get to up to the sets goals it’s very much important to understand your current situation and ideal time and efforts needed.

1. Beginner Lifter: Are that person who has recently entered the gym or a person who is exercising for a year.

  • Gaining Size: Required 2-3 sets of 8-10 reps for gaining size with light weights.
  • Gaining Strength: Required 2-3 sets of 10-12 reps for gaining strength with lighter weights.

2. Intermediate Lifters: Are those people who are doing exercise from a year to 3 years comes in intermediate lifters.

  • Gaining Size: Required 3-4 sets of 10-12 reps for gaining size.
  • Gaining Strength: Required 3-4 sets of 12-15 reps for gaining strength.

3. Pro Lifters : Are those people who are doing exercise from a long period of more then 3 years.

  • Gaining Size: Required 4-6 sets of 8-12 reps for gaining size.
  • Gaining Strength: Required 4-6 sets of 10-15 reps for gaining strength.

8 Best Chest Workout Exercises

8 Best chest workout
A Complete Flow Of Chest Workout Exercises

Push Ups

  • Start on high-low-jack and place your hands directly underneath your shoulders, keeping your arms straight.
  • To recruit as many muscle fibers as possible, keep your hips in line together with your shoulders, and lower as on the brink of the ground as possible.
  • Don’t let your hips drop to the ground, or stick you meddle the air. Keep your wrists strong, pressing powerfully into the ground. If you flare your elbows out slightly, you’ll target your chest, “while tucking your elbows to the body will target your triceps.

Barbell Bench Press

  • Lie on a bench together with your feet flat on the ground.
  • Using the standard overhand grip you’d use for a daily bench press, unrack the bar, on the other hand, rest it on your abs and switch your grip, grasping the bar with a wider-than-shoulder-width underhand grip.
  • Press the bar up, driving the load far away from you until you almost exclude your elbows. Bend your elbows to bring the bar backtrack, allowing it to softly touch your upper abs before pressing it again.

Decline Dumbbell Flye

  • Lie on a bench set to a 30- to 45-degree angle together with your feet flat on the ground.
  • Hold a dumbbell in each hand with a neutral grip, and extend your arms above your chest, maintaining a small bend in your elbows.
  • Slowly lower the dumbbells during a wide arc right down to your sides.
  • Stop when your elbows reach shoulder level and reverse the motion.

Incline Dumbbell Bench Press

  • Set a bench to between 30-60 degrees.
  • Sit on the bench with both dumbbells on the center of your thighs. Keep both feet firmly planted on the ground in the least times.
  • Lie back to position and at an equivalent time, press the dumbbells up into starting position.
  • Lower the load slowly during a controlled manner just until you are feeling a stretch within the pecs. Inhale.
  • Press the load copy explosively but during a controlled manner then exhale. Lower and repeat.

Decline Bench Press

  • Lie down in order that your back is on the decline bench and your legs are securely locked at the top of the bench.
  • Use a medium-width grip (creating a 90-degree angle between your upper arms and forearms) to lift the barbell from the squat rack and press it overhead until your arms are locked. confirm your arms are perpendicular to the bottom. Pause for a second during this starting position.
  • Slowly bring down the bar until you are feeling it on the lower chest.
  • Take a quick pause and push the barbell together with your chest muscles to bring it back to the initial position. After locking your arms, squeeze your chest to realize the utmost contracted position. Hold for a couple of seconds before coming down with the barbell again.
  • Do the recommended number of reps.

Cable Crossover

  • Attach one grip handle to every side of the machine at armpit or shoulder level.
  • Grab both handles and stand between the pulleys.
  • Take a couple of progress and put your leading foot ahead for balance.
  • With your elbows slightly bent, bring both hands together by moving arms during a semicircular motion while contracting your chest.
  • Hold for two seconds.
  • Reverse the motion and convey arms back until you are feeling a small stretch in your chest.
  • Repeat this movement for your required number of repetitions.

Dips For Chest

  • Grab onto the dip machine handles and lift yourself up in order that your arms are locked out.
  • Bring your upper body forward over your hands and bend slightly at the waist in order that your chest is nearly parallel with the handles.
  • Bending at the elbows lower your body towards the ground until your elbows reach a few 90-degree angle.
  • Push yourself a copy to the starting position. This completes one repetition.

Dumbbell Pullover

  • Lie on a bench together with your upper back, head and neck supported and your feet flat on the ground.
  • Hold a dumbbell together with your arms extended above your face.
  • Maintaining just a small bend in your elbow throughout, slowly lower the dumbbell backward, allowing your elbows to return to some extent at which they align together with your ears.
  • When you’ve stretched as far as you’ll without bending your elbows, flex through your chest and lats to reverse direction to bring the dumbbell back overhead.


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