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10 Best Chest Fitness Movements for body building at the GYM

This is not a list of the chest exercises that are most difficult. Because the chest muscles (specifically the pectoralis major, aka pecs)

10 Best Chest Fitness Movements for body building at the GYM

This is not a list of the chest exercises that are most difficult. Since the chest muscles (primarily the pectoralis major, or pecs) are so massive and lead to so many moves, you'll need more than just a handful of exercises to develop your chest from every angle.

Knowing the right moves, however, is only a part of creating the right hat. In the Muscle-Building Training Plans on Bodybuilding.com Total Access, you will bring all movements together into a complete schedule. There are tried and proven regimens tailored to give you height, power, and meaning.

Help your exercise with a healthy diet and a few must-have muscle benefit nutrients, such as whey protein powder, and in no time you will be busting through efficiency plateaus.

Now here are our top 10 chest-building exercises, ranked in no particular order, without further ado.

1. Barbell Bench Press

Why it's on the list: Barbell squats will produce the most strength and the traditional barbell bench lets you transfer the most weight. It's also a simpler move to manage than a hard dumbbell raise. The exercise is simple to find and fairly quick to know (if not master), you can adopt several bench-press programs to improve your power.

In your training: Do it for hard sets in lower rep ranges at the start of your chest exercise. Consider changing the grip depth to help you grow the chest more fully.

2. Flat Bench Dumbbell Press

Why it is on the list: Each side of the body will function separately for dumbbells, which utilizes more stabilizer muscles; dumbbells are more challenging to manage than a barbell. Often, dumbbells require a wider range of motion than the barbell bench press, at both the bottom and top of the action. If you've been trapped on the barbell bench for years, flat dumbbell presses encourage you to hoist a relatively heavyweight, so they make for a nice substitute.

In your training: Perform flat dumbbell raises for hard sets in lower rep ranges at the start of your chest exercise. In comparison to the barbell bench press, we don't usually consider performing dumbbell lifts, since all motions are too close.

In addition, the related existence of those movements was verified by the study of electromyography (EMG), which showed no major variations in muscle activation between flat-bench dumbbell and barbell.

3. Low-Incline Barbell Bench Press

Why it's on the list: Many benches are fixed at a very steep angle which requires a greater contribution from the front delts than the chest to move the weight. If possible, go for a less steep incline to hit the upper pecs without putting as much stress on the delts. You can also comfortably do the low-incline benches on the Smith system with an adjustable bench.

If you're really looking to build that upper chest shelf, the results of EMG have suggested that bringing your grip closer can significantly hammer out upper chest fibers.

In your workout: Many chest workouts begin first with flat-bench movements, then advance to inclines, but it's time to get out of that bad habit. Start with inclines, every so often. The advantage is that you will be fresher and will be able to raise more weight, which will bring greater stress on the upper pec fibers which may contribute to further development.

4. Bench Decline Press

How it's on the list: Many devices like Hammer Strength require you to independently push each limb, which is a nice function on chest day. In addition to pushing a computer down straight on, you can sit horizontally on the platform and push one arm at a time over your neck, which gives you a slightly different sensation than while sitting straight on.

One of pec-major's key muscle movements is transverse adduction — think cable flying or pec-deck flight to grasp the movement. By sitting in a sideways spot, with pec-dominant horizontal adduction, you can optimize the push and easily get more out of the action.

In your workout: first, do free-weight exercises in your chest workout since more energy and stabilizer muscles are needed than machines. With that in mind, the last multijoint exercise in your routine might be this.

5. Seated Machine Chest Press

How it's on the list: Free-weight pressing movements on a flat bench are fine, but there are certain special benefits to the push. For one, slowing down the repetition becomes better in both localized and excentric stages. Stack-loaded computers are perfect even to do drop sets easily.

EMG research shows that the machine bench press recruits far less of the deltoid's three heads (anterior, middle, and posterior) than the free-weight variations due to a reduced need for humeral stabilization. This also helps you hit your pecs.

Throughout your gym: At the conclusion of your training perform system drills yet again. Machines offer you a greater chance to pump your pecs with limited shoulder assistance to someone trying to create muscle.

6. Incline Dumbbell Press  

Why it's on the list: Dumbbell pushes make the top 10 list for everyone but you can do a number of things with a fixed bench with an adjustable bench. Our favorite: to change the incline angle from one set to the next, or from one workout to another. This builds up more deeply by reaching a muscle from varying degrees of angles of incline.

In your workout: This is an infrequent first move, but it can easily go anywhere in your routine from the first to the third. Bear in mind, though, that the less weight you will likely be able to shift the later you do this move.

Seek to gradually move the dumbbells from palms-forward to a palms-inward stance during the intensified part of the raise for even crazier pumping with this movement, especially gripping at the end. This small adjustment will force you to twist the upper arm in a medium way which will really hire the pec major.

7. Dips For Chest

Why it's on the list: First of all, make sure you perform dips that show the pecs: place your foot behind you, turn as hard as you can, and let your elbows shine while you dip. Chest dives are a perfect spotter-free solution to the press of loss.

In your workout: This lower-chest step makes a fantastic finisher if you're strong; if you aren't, you can do it earlier in your session. It provides a perfect superset combination at the end of the workout, with push-ups for a major boost.

8. Incline Bench Cable Fly

Why it is on the list: Not many single-joint exercises made the list, but this is one of our favorites. It's an important step to separate the pecs once the multijoint workouts are over. Cables allow for constant stress over the whole range of motion of the exercise. When you have a strong chest pump going, nothing beats in the mirror staring back at you as you work out a couple more reps.

In your workout: Perform cable flyes for marginally higher reps (sets of 10-12) at the end of your workout. Do a couple drop sets for some true masochistic, muscle-building pleasure while you're working with a friend!

9. Incline Dumbbell Pull-Over

Why it's on the list: Skip flat-bench pull-over; the tilt variant places the chest fibers under stress for a wider range of action! Only lean back on a bench about 45 degrees inclined, and make sure that the dumbbell reaches the rim. Be sure this is a single-joint movement; do not fold or stretch at the elbows.

Note, every step you complete should be provided a particular explanation. Pull-over movements perform the movement style of the shoulder-extension (moving the upper arm backward) and will potentially torch the pecs because they are one of the main muscle groups participating in this practice!

In your workout: Do pull-overs for sets of 12 at the very end of your workout. On each set, keep the last rep's peak contraction for five complete seconds.

10.Pec-Deck System 

Why it's on the list: Chest flyes are challenging for certain trainees to master with dumbbells or ropes since for the length of the movement, the limbs will be held in a slightly bent posture. Fortunately, the pec deck simplifies everything, because it helps you to function in only one direction. So, this workout is a fantastic trainer of action and you can go for a nice pump without the need to carry some weights.

EMG data shows that the pectoral major and anterior delt activation are statistically similar between the pec deck and the bench press, meaning that even though you are likely to be working in different rep ranges for each exercise, this machine will provide you with great chest activation.

In your workout: Lastly hit the pec deck for 10-12 sets in your chest routine. Do drop sets and partial reps, trying to pump out as many to failure as possible. Source: Bodybuilding



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YourFitnessRink - Fitness and Health Matters: 10 Best Chest Fitness Movements for body building at the GYM
10 Best Chest Fitness Movements for body building at the GYM
This is not a list of the chest exercises that are most difficult. Because the chest muscles (specifically the pectoralis major, aka pecs)
YourFitnessRink - Fitness and Health Matters
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