There are plenty of good reasons to complete your weekly allotment of chest exercises, only some of which relate to your aspirations of being a Multi-Plate Bench Press Guy: The chest is composed of some of the largest muscles in your body, and even when you’re not in the gym, you use them all the time.
Pushing open a door? Picking up your dry cleaning? Washing your hair (or what’s left of it)? Yes, yes, and yes. The sheer volume of exercises. though—and the sanctity with which every gym rat learns to treat their chest day—can make it tough to know what, exactly, to do, or if you’re doing those things right.
We think are the best bets for building bulk and perking pecs. As is the case with most group-specific training, you can work your chest on up to three non-consecutive days each week, if you so choose. You’ll be stacking those plates in no time.
Arnold chest press:
Equipment: Heavy set of dumbbells
Tip: Really slow down the chest press in the eccentric phase—as the weights are being lowered. It helps to focus on the muscles as they lengthen, instead of as they contract, which results in a stronger and more powerful chest.
How to:
- Start by lying flat on a bench holding a dumbbell in each hand, pressed directly overhead with your palms facing towards your feet.
- Lower the weights down towards the chest while rotating your wrists clockwise, so that the palms face your face at the bottom of the movement.
- Slowly return to the starting position for one rep.
- Do three sets of six reps.
Related article: The Beneficial Bench Press Guide To Build Your Chest And Increase Your Press!
Svend press:
Equipment: Two five-pound plates
Tip: Make sure the plates are moving in the same horizontal plane throughout the movement. Also, maintain tension in your chest throughout both the push and pull movements.
How to:
- Start standing with your feet at shoulder-width distance, shoulders back, and two five-pound plates pressed against one another at chest height.
- Inhale, then press the plates directly out in front of you.
- When your elbows are fully extended, squeeze through your chest, lift up slightly, and pause.
- Then, squeeze the middle of the plates and return to the starting position.
- That’s one rep.
- Do three sets of 15.
Related article: How Can I Make Key Moves More Explosive? By Utilising These Power Moves In Your Next Workouts
Chest fly:
Equipment: A medium-heavy pair of dumbbells
Tip: Give an extra squeeze to your weights at the top of each rep. That way, you’re keeping constant tension on the muscle throughout the entire exercise.
How to:
- Lie flat on a bench holding two dumbbells directly above your chest, palms facing in, and weights touching one another.
- With a slight bend at the elbows, lower the weights toward your sides, making sure to keep your palms facing in.
- Pause for a second at the bottom of the movement, then exhale and return to start.
- Do three sets of 16 reps.
Related article: Build A Colossal Chest With This 3 Exercise Workout That Takes Under 10 Minutes To Do
Chest dip:
Equipment: Parallel bars
Tip: If you’re having a hard time supporting your whole body, use an assisted dip machine with a knee platform. These machines use a weight pulley system that lightens your body weight. You can also place your feet lightly on the ground (behind the body) to assist your dip.
How to:
- While keeping your feet on the ground, grasp the bars and lock out your arms until you’ve found a comfortable starting position.
- Then, lift your legs off the ground and lean slightly forward.
- Lower your body towards the floor, allowing your elbows to flare a little until you feel the stretch in your chest.
- At that point, press your body back up, squeezing using the chest.
- Do three sets of 10 reps.
Related article: What Is A Chest And Tricep Workout? Find Out Here With This 6 Move Upper Body Shaping Workout
Dumbbell press:
Equipment: Heavy set of dumbbells
Tip: Take your time and focus on the proper form. You should feel a lot of tension in the chest area.
How to:
- Start laying flat on a bench, with two dumbbells directly above your chest and palms facing towards your thighs.
- You will notice that this is a common position in the world of giant chest-building.
- Breathe in, and slowly lower the weights towards your shoulders.
- Exhale and push the weights back to start for one rep.
- Do three sets of 10 reps.
Related article: Did You Know That You Can Make Full Body Gains Using Just A Dumbbell? This Workout Will Show You How
Close-grip dumbbell chest press:
Equipment: Heavy set of dumbbells
Tip: Weight placement is key here. If you’re feeling tension in your shoulders, make sure your weights are loaded directly over your chest, not your face.
How to:
- Start flat on a bench holding two dumbbells directly above your chest, with palms facing in towards each other.
- Breathe in, and slowly lower the weights towards the middle of your chest.
- It’s okay if they brush against your rib cage at the bottom.
- Exhale, and push the weights back to the top.
- Do three sets of 10 reps.
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