Chest Workout Exercises

Chest Workout Exercises: Summer is a season to flaunt your body both for males and females. Males check out women in hot bikini’s in areas like beaches. But the same goes for men too that is women also check out men with hot body. And the best part for a hot body in men is the chest. And the males should have a worthy chest for female attention.  Some of the exercises which are considered to be best for chest are:

  • If you wish to have a bulk up chest repeat all the exercises for 5 to 8 times in 3 to 4 sets with heavy weights.
  • If you wish to tone up only then do 8 to 12 repetitions only with 3 to 4 sets with lighter weights.

chest workout exercises

Exercise 1:- Bench press:

How to do?

  1. Lie on a bench but make sure not to arch your back.
  2. With hands shoulder width apart, grip the barbell with your hands and palms facing the feet then press the barbell straight up and back down.

Effect:

  1. On an incline it will affect more on upper chest.
  2. On decline it affects more on lower chest.

Exercise 2- Flat Flyes:

How to do?

  1. Lie on a bench with a dumbbell in each hand.
  2. Bend your elbows with palms facing in and hands by the shoulders.
  3. Now lower the weights at the side by extending the arms straight with the slight bend in the elbow.

Effect:

  1. This works both on inner and upper chest.

Exercise 3- Dumbbell Press:

How to do?

  1. Lie on the bench with a dumbbell in each hand.
  2. Bend the elbows such that hands are by the shoulders with palms facing the feet.
  3. Now with your chest muscles press the weights up and back down.

Effect:

  1. Perform these exercised with a slight incline in the bench which put emphasis on the upper chest.
  2. Or with a decline as it put emphasis on the lower chest.

Exercise 4- Dumbbell Flyes:

How to do?

  1. Put your back against a horizontal bench with a dumbbell in each hand.
  2. Extend the arms straight with palms facing each other.
  3. Don’t lock your elbow and bring back to starting position.

Effect:

  1. It works both on inner and upper chest.

Exercise 5- Cable Crossovers:

How to do?

  1. Stand between the pulleys which are slightly above the shoulder height.
  2. Grip them with palms facing forward and elbows slightly bent.
  3. Bring your arms below the chest and contract your chest muscles then bring back to older position.

Effect:

  1. It effect on the chest muscles.

chest workout exercises

Exercise 6- Chest Dips:

How to do?

  1. Take a dip bar and hold yourself on it with head down and legs completely straight.
  2. Lower your body be bending the elbows then come back to previous position.

Effect:

  1. It works on your lower chest.

Exercise 7- Push ups:

How to do?

  1. Lie in a push up position with your weight evenly distributed between toes and hands.
  2. Your completely body should be in a straight line i.e. his legs, hips and back.
  3. Now raise and bend your body by bending the elbows at 90degree angle.

Effect:

  1. For a greater strain on chest muscles prefer decline push ups by raising your feet on the bench or a stability ball.

Exercise 8- Cable flyes:

How to do?

  1. Stand between the pulleys which are little above the shoulder height.
  2. Grip them with palms facing forward with a little bend in the elbow.
  3. Now bring the palms together in front of you which contract the chest muscles.
  4. Then return to the first position

Effect:

  1. It works on the upper chest

Point of advice:Take any 4 of the exercise and perform them for 4 to 6 weeks twice or thrice per week with repetition and in sets. Then repeat the process with four different exercises as it balances out the total effect.

Chest Workout Exercises