Monday, October 24, 2022

Best Chest Workout : Top 5 Best Chest Exercises

The chest is engaged in most "pushing" exercises and also helps to move the shoulder muscles as well.

Top 5 Best Chest Exercises

1. Barbell Bench Press

A staple of any chest workout, the Barbell Bench Press has many variations. We'll focus on a basic medium grip flat bench press.

Begin by grabbing the bar about shoulder width apart. Do one rep without weights to check your form. Keep your abs tight and make sure you elbows are tucked in a bit. They should naturally fall at a 45 degree angle away from your body and lock in against your lats at the bottom of the rep. Lower the weight slowly towards your chest right about to the nipple area. With explosive strength drive the bar up through the motion. Keep in mind that after you reach the mid point, you're actually engaging your triceps to complete the movement.

2. Dumbbell Bench Press

A flat bench dumbbell press is similar to the barbell press but using dumbbells instead of the bar. This is a great variation to include to assure you don't have any strength imbalances between the two sides of your chest. The intended function of the chest muscles is more adequately represented with the dumbbell bench press as you're not only pressing the weight up, but also moving it towards the mid-line of your body.

3. Explosive Push Ups

The basic push up can be used by anyone anywhere. This is why I love incorporating it into a chest routine. An explosive push up however is a bit more advanced. Start with the basic push ups stance as low to the ground as possible just so your chest, belly, chin or legs are not touching the floor. An explosive push up requires you to literally push yourself up off of the floor which means your hands leave the ground. Some variations may include a "clap" or pushing up onto another object such as a block.

4. Chest Dips

Find the chest dip bars or machine in your gym. For beginners the weight assisted dip machine is ideal as it allows you to focus on proper form. Beginning at the top of the exercise, your arms should be almost fully extended. Focus on leaning slightly forward to try to keep more tension on the chest rather than your triceps. Lower yourself until your arms are parallel to the floor. Before trying more advanced variations like a weighted dip, I recommend asking the advice of your local or los angeles personal trainer or fitness pro to assure proper form and avoid injury.

5. Dumbbell Flys

Your selected weight for dumbbell flys will be considerably less than that of a press exercise. Begin with the weight fully extended and your arms straight but not locked out. Lower the weights out to either side of you at the same time until they are just parallel to the floor. Without moving your elbows return the weights to the starting point with a "squeezing" motion in your chest.

Practice these 5 exercises and you'll be well on your way to a powerful and well defined chest!

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