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The Best Full Gym Chest Workout Add inches to your chest fast with this high-volume muscle-building workout. Jump to the Routine
- Barbell Bench Press. Why it's on the list: It's popular to hate on the bench press these days, but it's one of the most popular lifts in the gym for a reason.
- Dumbbell Bench Press. Why it's on the list: Whether dumbbell or barbell presses are better for growth is an age-old weight-room debate. Luckily, you can do both!
- Incline Bench Press. Why it's on the list: Not only is the incline bench press a classic way to build the upper chest, many lifters find them to be a more comfortable "main lift" for the shoulders than flat benching.
- Decline Press. Why it's on the list: The common thinking on decline is that it's for lower chest only. And while it is good for that, all-time greats, like six-time Mr. Olympia Dorian Yates in his 6-Week Blood and Guts program, favor it because it hits the entire chest and allows them to lift heavier and more comfortably than the flat bench.
- CHEST MUSCLES ANATOMY. The pectoralis major muscle is made up of 3 parts whose fibers run in different directions. That’s because they originate from different areas on the clavicle and sternum.
- WILL CHEST WORKOUTS GET RID OF MOOBS (CHEST FAT)? This is one of the most common questions I get when it comes to chest training. Unfortunately, the answer may not be what you were hoping to hear.
- WHAT IS THE BEST CHEST WORKOUT? The best chest workout plan should hit all three areas of the pectoralis major: upper chest, middle chest and lower chest.
- WHAT ARE THE BEST CHEST EXERCISES? In the previous section I showed you some of the most important elements of a great chest workout routine and some exercises for each.
- The Ultimate Chest Workout Routine
- Programming Tips
- How to Progress Your Chest Workouts
- When to Progress Your Chest Day Workout
- Chest Muscles Anatomy
- What Are The Functions of The Chest muscles?
- Benefits of A Chest Day Workout
- Drawbacks of Chest Day Workouts
- Best Equipment to Use For Chest Day
- 6 Best Chest Exercises For Your Chest Routine
Since the chest workout routine is the star of this show, I'm going to highlight it first, so you can see what you're getting into. But, it's important to continue reading after this, as I'll explain key programming tips and variables, how to perform each exercise, and how to continue progressing.
Training the chest is pretty straightforward, but there are a few key tips that will help you make the most out of your training.
To make gains with this workout, you will use progressive overloadto add more weight and a greater stimulus. To do this, you'll increase your load and reps. The first way to progress is to simply add weight. Adding weight is the easiest and most effective way to progress as it's measured so easily. To do this, add two 10-pound weights to an exercis...
Everyone will find success with this program for a different length of time. That said, my general recommendation for following a program is 4-8 weeks. Pay attention to how you feel and your progress as you lift. If you were progressing for the first few weeks and then find yourself stalling, switch it up. Mind you, this advice does not include beg...
Your pectoral muscles, the technical name for your chest, are one of the predominant muscles in the upper body. What most people don't realize is that there are actually two different sets of pectoral muscles. Known as the pectoralis major and the pectoralis minor, these are what make up your pecs. The pectoralis major muscles resemble a fan that i...
Your chest plays several major roles. Here's a closer look. 1. Horizontal Adduction: The primary function of the chest muscles is to promote horizontal adduction of the shoulder. This occurs when your arms are lifted and then brought in toward the middle of the body. Think of a hug or performing a cable fly. Actually, this is what makes the cable f...
Training the chest is a must for everyone. It improves aesthetics, increases your overall strength, and optimizes performance.
Training the chest is always a great idea. In fact, it's mandatory. Therefore, there aren't a ton of drawbacks. Rather, there are some things you should be aware of. The first possible issue is if you're unnecessarily prioritizing the chest. While you should definitely train the chest, you shouldn't train it when you're supposed to be training othe...
This is the equipment you will need for this program. And don't worry, you don't need any crazy contraptions. Every piece of equipment is a basic piece that every decent gym has. 1. Incline Bench & Flat Bench:The first couple of pieces of equipment are actually benches. You need a flat and incline bench OR an adjustable one. I prefer an adjustable ...
Let's get into your exercises in more detail. If you want to grow your chest, you need to do these moves, and you need to do them correctly.
- Flat Bench Press. Equipment Needed. Bench press station, barbell, weight plates, wrist wraps (optional) Muscles Worked. Chest, shoulders, triceps. Sets & Reps.
- Incline Bench Press. Equipment Needed. Incline bench press station or adjustable weight bench, barbell, weight plates, wrist wraps (optional) Muscles Worked.
- Decline Bench Press. [Read More: 5 Bench Press Programs to Build a Bigger, Stronger Chest] Equipment Needed. Decline bench press station, barbell, weight plates, wrist wraps (optional)
- Dip. Equipment Needed. Dip bars or assisted pull-up + dip station. Muscles Worked. Chest, shoulders, triceps, core. Sets & Reps. 2-3 x 12-20. The dip is another bodyweight gem.
Feb 13, 2023 · There are two types of exercises that feature heavily in the best chest workouts: presses and flyes. Most gym-goers are very familiar with pressing exercises like the bench press and press-up, but flyes should also be a staple of your routine if you have aspirations to build a pecs-tacular chest.
3 Dumbbell and Bodyweight Chest Workouts (No Bench Needed!) No bench? No problem. You can still get a solid pec pump using just your bodyweight and dumbbells. Try one of these workouts on your next chest day. View Workout. Pec-Pounder: 8 Week Chest Workout to Shatter Your Plateau.
