Chest training is the first weight training menu item for almost everyone who enters the gym. Having full pectoralis major muscles is not only good-looking, but also essential for body function.
Speediance professional personal trainer Coach Deni mentions, "Any movement that pushes the body outward will involve the pectoralis major." For example, in a simple hand raise, the deltoid muscles are responsible for raising the arms above the head, but the pectoralis major is also required to cooperate.
A strong and well-defined chest is not only beautiful, but also a key component of overall upper body strength. The chest muscles, mainly the pectoralis major and pectoralis minor, play a vital role in pushing and pulling movements. The following 6 tips from Coach Deni will guide you through the best chest exercises, exercise routines, and optimize chest development.
7 Essential Chest Exercises
Chest Workout #1:Bodyweight Pushup
1.Support your body with both hands.
2.Keep your arms as straight as possible but don't lock your elbows.
3.Keep your core nice and tight.
1.Align your head, glutes and heels, eyes looking at the ground.
2.Low to the ground, keep your biceps close to body a 45-degree angle.
3.Don't sag your hips.
Chest Workout #2:Dual Handle Bench Cable Fly
1.Open your arms out and down, keep that angle in your arms about 100 degrees.
2.Keep your back straight, slightly arch your lower back.
1.Keep your balde firmly on the bench.
2.Keep your arms straight but don't lock your elbows.
Chest Workout #3:Handle Alternating Standing Press
1.Stand super tall with your shoulders drop.
2.Stagger your stance to stay balance.
3.Perform shoulder horizontal adduction to fully squeeze the whole pecs.
1.Bend your elbows outwards to bring the handles back towards your shoulders, ensuring that your arms remain parallel to the floor. You should feel the stretch on pecs.
Chest Workout #4:Decline pushup
- Put your feet on the top of the bench, assume a plank with your elbows slightly bent.
1.Make sure your head, glutes and heels are in a line.
2.Don't sag your hips.
3.Brace your core to keep balance.
Chest Workout #5:Barbell Bench Press
1.Keep your forearms vertical to the ground.
2.Slightly arch your lower back and don't lift your glutes off the bench.
1.Don't lock elbows when pushing up.
2.Keep your shoulders against the bench surface, avoiding forward movement.
Chest Workout #6:Dual Handle Standing Incline Press
1.Drop your shoulders, keep elbows lower than shoulders, and tuck your elbows in.
2.Keep your back straight.
3.Assume a staggered stance to maintain body balance.
1.Don't lock your elbows at the top. Squeeze your pecs really hard.
Chest Workout #7:Dual Handle Bench Press
1.Keep your forearms vertical to the ground. Tuck in your biceps to your body at a 45-degree angle.
2.Keep your back straight.
1.Keep your arms straight but don't lock your elbows at the top.
2.Keep your back straight, slightly arch your lower back.
Kindly Notes:
The fitness equipment used in this tutorial is Speediance Gym Monster.
Speediance Gym Monster, with its diverse exercise modes, allows your chest muscles to be fully and balanced. Whether it is push-ups or flyes, each movement is precisely targeted, allowing strength and lines to be perfectly integrated.
- Versatility: Multifunctional fitness equipment can perform a variety of different exercises, including push-ups, flyes, etc., targeting different parts of the chest muscles.
- Safety: Safety is the first priority in the fitness journey. Speediance considers the safety of users, adds safety systems, and reduces the risk of injury.
- Adjustability: It has adjustable digital weights and angles to accommodate fitness enthusiasts of different levels.
By using this equipment for chest exercises, you can help strengthen your chest muscles. Regular use can improve muscle endurance and make muscles work longer. The right weight and number of repetitions can stimulate muscle growth and increase muscle volume. Using professional fitness equipment can achieve exercise goals more effectively and save time.
Tips for Effective Chest Workouts
- Progressive Overload: Gradually increase the weight or reps to challenge your muscles.
- Form Over Weight: Prioritize proper form to avoid injury and maximize muscle engagement.
- Variety: Change exercises and angles to target different parts of the chest.
- Rest and Recovery: Allow at least 48 hours of rest between chest workouts to promote muscle growth.
- Nutrition: Consume a balanced diet with adequate protein to support muscle recovery and growth.
Conclusion
Building a stronger chest requires consistency, dedication, and the right approach. Incorporate these exercises and tips into your routine, and you'll be well on your way to developing a powerful and well-defined chest. Remember, patience and consistency are key to seeing results.
