chest workouts for men at home

Here are the best chest exercises for building a broad chest and becoming a form,” says Zack Daley, a training manager at Tone House. Want to build your chest muscles but don't have a bench at home? We've got you! Check out these Dumbbell Chest Exercises Without A Bench! Upper chest exercises for men. Incline push ups; Svend Press; Dumbbell Pullover is the best exercise for upper chest. Incline push ups. chest workouts for men at home

Chest workouts for men at home -

You don’t need expensive barbells or benches to develop killer pecs, chest muscles and a broad back working out at home. Through a dedicated bodyweight exercise regimen, before long, you’ll be rocking a killer physique, a rocking upper body and lifting groceries with ease.

Bodyweight chest workouts offer many benefits, aside from looking great. Strength training your pectorals aid in better posture, deeper breathing, improved heart health, and easier lifting, holding, squeezing, and hugging! 

And if you’re a woman on the fence about strength training your pecs because you’ve heard it reduces breast size, the opposite is true; building muscle around your breast tissue can provide more lift and support.

All in all, building a muscular chest can be great for anyone, and if you can do it at home, all the better.

How to Develop an Effective Bodyweight Chest Routine

The wonderful thing about bodyweight exercises is that unlike running on a treadmill every day, you can incorporate lots of variety in the routines you choose to make your workouts more enjoyable. The activities on our list also target different parts of your chest and other tangential muscles, so it’s easy to mix it up.

Of course, you can’t do strength training of the same muscle groups every day. You can aim to do your bodyweight circuits every second day, with interval training days or rest days in between.

Every workout should start with a dynamic warmup to get your muscles warmed up and reduce the probability of injury. Watch this four-minute YouTube video below for some great dynamic warmups that target your chest and open up your range of motion and joint mobility:

Источник: https://www.housefit.ca/blog/21-best-bodyweight-chest-exercises-2021

10 Best Chest Exercises for Men

The chest is one of the easily noticed muscle groups on a man’s body. If you put in the effort to develop these muscles, it won’t be long before the fairer sex (and even guys too) start stealing glances at your impressive shirtless trunk. And even when you are suited up, a broad chest conveys masculinity, confidence, and strength.

Let’s take a look at some highly effective workouts that can give you a chiseled, muscular chest in no time. The good thing about chest exercises for men is whether you work out at home or the gym, you don’t have to overdo them to get results.

So, let’s start pumping those chest muscles, shall we?

A Quick Overview of Your Chest Muscles

male torso muscle anatomy labeled with 3d rendering

It’s going to be difficult trying to develop muscles you don’t know. So, an excellent place to start your chest building workouts is to know a little bit about these impressive set of muscles.

Your chest is made up of pecs or pectoral muscles, to be more accurate. These are grouped into several other muscle sets.

The pectoralis major is a large muscle that begins from the collarbone and runs all the way to the rear of the humerus. It has two muscle heads, namely, the clavicular and sternal heads. The clavicular head sits at the upper chest and is required for horizontal abduction, shoulder flexion, and internal rotation.

The sterna head is located at the mid and lower chest area and caters to shoulder extension, internal rotation, and horizontal abduction. The pectoralis minor lies under the pectoralis major. That’s the muscle in charge of pulling your shoulder down and forward.

To get the strong physical and chisel out chest muscles you so desire, it is important also to include exercises that hit the following muscles of the upper trunk.

  • Traps or Trapezius: these are the muscles that cover the shoulders, upper back, and neck. When you twist your arms, shrug, move your neck and head, you are engaging your traps.
  • Delts or Deltoids: these are part of the shoulder muscles. They help you rotate your arm. Any weight training targeted and building chest muscles will likely involve the delts since they are responsible for arm rotation.
  • Serratus anterior: this is the muscle surrounding the ribs and reaching the shoulder blades. When you hold a weight in front of you or get into a plank position, for example, these are the muscles that help you maintain scapular stability.
  • Rhomboids: these are the muscles on the upper back that allow movement in the shoulder blades.
  • Lats or Latisssiumus dorsi: these are the large muscles running down your back from your shoulder to your waist. The best chest exercises for men will also target these muscles, as it does not good to have an impressive upper chest with a very weak back muscle.

Once you find a regular routine, it is best to remain consistent so that you don’t lose any progress. But what if you fall ill? Should you workout when you are under the weather? Find out here.

 

10 Best Chest Exercises for Men

1. Band Pull-Apart

attractive man exercising with resistance band in gym

The band pull-apart exercise is an excellent routine for cooling-down after a rigorous workout or warming up for something more intense. This is one of the easiest but effective chest exercises for men. Performing the routine is quite straightforward. Stand up straight, keeping your feet in line with your shoulders.

Hold an exercise band in front of you with both hands fully extended. Make sure your hands are shoulder-width apart. Now, pull the band apart as you simultaneously squeeze your shoulders. Pull the band until it touches your chest. Now, slowly return your hand to the starting position. Repeat the process.

Difficulty level: Beginner
Target muscle: Middle traps, rhomboids, deltoids
Equipment: Exercise band

 

2. Pushups

muscular man working out in gym doing push-ups exercise

Pushups are one of the exercises you can do at the drop of a hat and any location because it doesn’t require any special equipment. Although pushups have been around since 1905 (apparently, an Indian wrestler invented the exercise), a good number of people still don’t know how to do it correctly. However, I assume that you already know how to do this basic exercise, so let’s skip the procedure.

But here’s something you should keep in mind. The tips of your toes and your palms are the only parts of your body that should touch the floor when you do this exercise correctly. You’re doing it incorrectly if your knees, abdomen, thigh, chest, or any other part is touching the floor. Equally, always remember to keep your hands shoulder-width apart when you go up, and your legs should remain hip-width apart.

Difficulty level: Beginner to advance
Target muscle: Pectorals, abdominals, triceps, deltoids, wing muscles under the armpit
Equipment: None

 

3. Suspended Pushup

man does crossfit push ups with trx fitness straps

Another variation of the pushup is the suspended pushup. Like the original version, it is a perfect exercise for your chest. To do this properly, get a firm grip on the handles of a TRX suspension training strap. Push your shoulders forward and over your wrist and incline your body so that you are leaning at an angle to the floor. Your legs should be extended behind you with your heels slightly elevated.

Now, tighten your abs and core while squeezing your glutes. Do this while you lower yourself toward the floor in a pushup formation. But do not go lower than the suspension handles to prevent hurting your shoulders. Push into the suspension handles again as you bring yourself back into the initial position. Repeat.

Difficulty level: Intermediate
Target muscle: Deltoid, pecs, triceps, shoulders, chest
Equipment: TRX suspension straps, pull-up bar

 

4. Cable Crossover

man workout in gym doing cable crossover exercise for chest

The cable crossover is one of the commonest chest exercises for men who hit the gym, and it can be used to superset a press routine or chest fly. It requires a cable crossover machine with adjustable pulleys that allow for flexibility in the different muscles to be targeted during the exercise.

Start by adjusting the pulleys to above your shoulders or your preferred setting. With your palms facing up, grab the handles while positioning yourself in the middle of the machine and raise your arms out. Place one foot in front of the other and lean forward slightly. Using smooth movements, pull the handles toward your body in a wide arc. Keep your arms extended as you bring the handles in, and then cross one hand over the other.

Now, slowly let your hand return to the starting position. Repeat the routine and remember to interchange the hand that stays up when they cross each other.

Difficulty level: Intermediate
Target muscle: Bottom part of the chest, deltoids, pecs
Equipment: cable crossover machine

 

5. Incline Dumbbell Bench Press

man incline dumbbell bench press works out in gym

Improve your upper pec activation by inclining a bench at a 45-degree angle. Sit on a bench with your feet firm on the floor. Grab a pair of dumbbells and lean all the way back. Raise the dumbbells above your chest while keeping your arms straight and your palms facing your legs. Now, bend your elbows to lower the dumbbells toward your chest. Pause for about 2 seconds and then raise them up again while bringing your hands together slightly. Repeat as necessary.

Difficulty level: Intermediate
Target muscle: Chest, triceps, shoulders
Equipment: Inclined bench, dumbbells

 

6. Parallel Bar Dip

young muscular man doing parallel bar dip chest exercise

Done correctly, a parallel bar dip is one of those chest exercises for men that can easily chisel your chest muscles. And by done correctly, I mean leaning forward to redistribute your weight as you lower your body. This will place the stress on your chest, and that’s your goal. On the flip side, if the weight is concentrated on your shoulder joints, you are doing it wrongly, and it might cause problems for your shoulders.

To execute the bar dip, stand in the center of a dip station, and firmly grab the bars. Lift yourself off the floor in one smooth motion so that your arms are straight. Bend your knees at an angle and keep them that way throughout the routine. Lean forward so that the pressure shifts to your chest muscles. Now bend your arms and lower yourself while still leaning forward. Pause a bit before pushing back to the starting position. Repeat as required.

Difficulty level: Intermediate
Target muscle: Chest, back, triceps, shoulders
Equipment: Dip bar

 

7. Dumbbell Pullover

young man doing dumbbell pull over exercise

Powerlifters enjoy the dumbbell pullover because it is a highly effective chest workout for any man interested in getting their chest to pop. Grab one dumbbell with both hands while lying face-up on a flat bench. Hold the dumbbell directly over your chest, and plant your feet flat on the floor.

Extend your hands beyond your head so that they are perpendicular to the floor. Keep your back pressed to the bench and start to slowly lower the weight as you arch your back slightly. Lower the dumbbell until your elbows are at ear level. Now, return your hand to the starting position. Repeat as necessary.

Difficulty level: Intermediate
Target muscle: Pecs, lats, chest
Equipment: Bench, dumbbell

 

8. Barbell Bench Press

mature man in gym doing barbell bench press exercise

If you are looking to build mass, I’ll suggest you include the barbell bench press in your routines. This is one of the staple chest exercises for men who hit the gym regularly. It is helpful to have a spotter around when doing this chest workout. The goal is to perform the exercise without moving or arching your back. Always remember to keep things reasonable with this exercise – don’t push yourself too hard.

Place your feet flat on the floor and lay face up on a bench, aligning your eyes with the bar. Grab the bar tightly with an overhand grip. Make sure your hands are slightly more than shoulder-width apart. Now, take the bar off the rack by fully extending your arms.

Let the bar hover above your chest for a few seconds before you start to lower it. Keep your elbows close during the gradual journey downward until the bar touches your upper chest. Pause very briefly before pushing the bar back up until your arms are fully extended again. Repeat as necessary.

Difficulty level: Advanced
Target muscle: Chest, deltoids, triceps
Equipment: Bench, barbell

 

9. Seated Pec Deck

man training hard at fitness gym doing seated pec deck exercise

The seated pec deck is so popular among gym-goers. And that’s because it gives consistent results, particularly around the chest area. It is pretty straightforward to do and looks easy, although it really isn’t. The good thing about the exercise is that it hits all the right spots, and you’ll see impressive results in no time, provided you remain consistent (without overdoing it, too!)

Here’s how to do the seated pec deck. Sit at the machine and grab the handles using an overhand grip. Make sure your elbows are at 90 degrees. Now, pull the handles backward. Ensure that the pull force is coming from your forearm and chest, and not your hands. If done correctly, you should feel the muscles stretching in your chest. Hold for one or two seconds before slowly returning to the initial position.

Difficulty level: Intermediate to advance
Target muscle: Chest, pectoralis major
Equipment: Pec deck machine

 

10. Decline Pushup

man strength training core doing decline pushup outdoor

Like the regular pushup, the decline variation is one of the most effective chest exercises for men, particularly designed to hit the muscles of the shoulders and upper chest. By placing your feet on an elevated surface such as a stability ball, a step, bench, or box, you convert a regular pushup into a more effective bodyweight exercise.

Assume a plank position and place the balls of your feet on your preferred elevated surface. Whatever you choose, make sure the height is suitable for the strength of your upper body and your overall fitness level. Once your feet are up, tighten your core and glutes. If you do this correctly, your form should be straight from head to heel.

Lower your body in one smooth motion until your chest is only a few inches away from the floor. Make sure your hips don’t sag while you remain in that position for about 2 seconds. Now, push yourself slowly back up until you return to the starting position.

Difficulty level: Intermediate
Target muscle: Shoulders, upper chest
Equipment: Stability ball, short bench, or any elevated surface

Источник: https://nextluxury.com/mens-lifestyle-advice/chest-exercises-for-men/
the best bulking chest workouts

The bench press is one of the most recognizable exercises as a potent chest builder, but many lifters still struggle to gain size and strength in the chest with that lift alone. 

Building a bigger chest isn’t as simple as aimlessly cranking out some bench presses and push ups, and here’s why…

When looking to gain chest mass during a bulking process, it is recommended to include a variety of movements spanning across several rep ranges.  Your training should come from a combination of compound movements like flat and incline bench pressing, dips, dumbbell training, and more isolated movements like flyes.

The addition of higher rep training using machines is also helpful as they allow you to train the chest more frequently and at higher intensities without being limited by other muscle groups.

In short, the more you can train your chest (up to 2-3 times per week), and recover from that training properly (smart programming and eating enough food), the more you can repeat this muscle-building process.


Need a workout program? Get 3 free workouts on Fitbod right now.


7 Must-Do Chest Exercises for Building a Bigger Chest

Below are seven of the best chest exercises to build a bigger chest for any level of lifter. 

I recommend training chest 2-3 times a week max, with each session lasting 4-8 total sets (no more than 20 sets per week for most people). 

For best results, start training these movements in the full range of motion and track your progress. More training volume does not alway equate to more muscle growth. 

Be sure to refer to the chest workouts below to learn more about how to grow a bigger chest by training multiple times a week.

The 7 best bulking chest exercises are: 

  • Flat Barbell Bench Press
  • Incline Barbell Bench Press
  • Floor Press
  • Dumbbell Bench Press (Incline or Flat)
  • Dumbbell Flye (Flat or Incline)
  • Dips
  • Deficit Push Ups

1. Flat Barbell Bench Press

the flat barbell bench press is an iconic chest exercise done for strength and muscle growth

The flat barbell bench press is an iconic chest exercise done for strength and muscle growth. This movement is great for developing the chest and triceps. It is important to set your upper back, maintain some arch and retract your scapulae to anchor the shoulders and expose the chest. 

If you are someone who cannot perform the barbell bench press, for whatever reason, you can opt to try the dumbbell bench press or the floor press (with dumbbells or a barbell).

Related Article: The Best Bulking Back Workouts: 8 Must-Do Exercises

2. Incline Barbell Bench Press

the incline barbell bench press is a great movement to increase upper pec muscle growth

The incline barbell bench press is a great movement to increase upper pec muscle growth and add diversity to your chest training program. 

I find these are great for increasing upper chest size for some lifters who have issues with flat bench presses.

Related Article: The Best Bulking Arm Workouts: 13 Must-Do Exercises

3. Floor Press

the floor press is a great way to progress a beginner or lifter rehabbing their shoulders or pecs into fuller ranges of motion bench pressing

The floor press can be done with a barbell or dumbbells, and is a great way to progress a beginner or lifter rehabbing their shoulders or pecs into fuller ranges of motion bench pressing. 

By lying on the floor, you can decrease some of the stress placed on the shoulders and shift more on the chest and triceps.

4. Dumbbell Bench Press (Incline or Flat)

the dumbbell bench press is a barbell alternative that can be done to address unilateral strength differences

The dumbbell bench press is a barbell alternative that can be done to address unilateral strength differences and even increase the range of motion of the bench press. 

You can progress these exactly the same as the barbell flat and incline bench press. You still want to be sure to set you back and feel the stretch in the pecs as you descend to minimize shoulder stress and strain.

5. Dumbbell Flye (Flat or Incline)

the dumbbell fly is an isolation chest exercise that can be done from a flat or incline bench position

The dumbbell fly is an isolation chest exercise that can be done from a flat or incline bench position.

 This can be a tricky exercise to master, as many lifters fail to place the stress on the chest muscles and more on the shoulder joints. Be sure to watch this video on how to master the dumbbell fly.

6. Dips

dips are a great chest and triceps exercise that can be trained for heavy, medium, and light rep ranges

Dips are a great chest and triceps exercise that can be trained for heavy, medium, and light rep ranges. 

These are great for developing the lower regions of the chest, and can often be supersets with isolation exercises like flyes to further increase the muscle building effects.

7. Deficit Push Ups

doing push ups on a deficit you increase the range of motion and can increase muscle damage and growth

Deficit push ups, like push ups, are great chest exercises, however by doing them on a deficit you increase the range of motion and can increase muscle damage and growth. 

Like dips, these are a great way to progress from bodyweight movements into harder variations or pair them with other chest exercises in supersets to further muscle growth.

Machine or Cable Flyes

using machines is a great way to extend sets with drop sets, giant sets, or rest pause sets

Using machines is also a great way to extend sets with drop sets, giant sets, or rest pause sets to further stimulate new muscle and bust through muscle growth plateaus. 

Are you training from home with limited equipment? Try these at-home upper body workouts to build muscle now!

4 Training Techniques to Maximize Chest Growth

Below are four training tips and techniques you can use with the above exercises to maximize your muscle growth during your bulk and minimize injury.

Train in a Variety of Rep Ranges

When looking to build muscle, most lifters lock in on one rep range, typically the 8-12 rep range. 

While this is a good place to start when looking to build muscle, it can lead to massive gains being left behind. Instead of performing the same rep ranges, every session, you can add variety into your training to push the muscles harder, force adaptations, and stay one step ahead of the body’s innate ability to adapt to stress.

In the chest growth program below, you will be training your chest multiple times per week, using a variety of rep ranges (5-10, 10-20, and 20-30 reps) to increase chest strength and size.

Emphasize the Full Range of Motion

Training in the fullest range of motion one can do is key for maximizing muscular stress and tension. 

By training in the fullest ranges of motion you are able to load the muscle fibers and place the greatest amount of stress on them while also minimising the need for excessive loading (which may actually contribute to joint pain or nervous system fatigue in more extreme cases).

When doing movements like dips, bench pressing, and flyes, be sure to go into a deep stretch. You can also increase the tension during movements by placing isometric holds at the end of the range of motion and holding at the top for peak muscular contraction. 

The key with finding the full range of motion during movements like the flye and dip is to perform the eccentric slowing and focus on feeling the stretch in the chest muscles. If you do not get a good pec stretch during those movements (let’s say you feel it in the shoulder), you need to either restrict ranges of motion briefly or reassess your technique (as the majority of the muscular tension and stress should be placed on the pecs).

Control the Eccentric Phase

Controlling the lowering phase (eccentric) is a great way to increase tension on the muscle. 

Increased tension often leads to greater muscle breakdown and ultimately growth. 

By emphasizing the eccentric phase, you also help to maintain proper control throughout the full range of motion which can help minimize injury risks and keep you training (and recovering properly), both of which are key to long term leg growth.

You can do this by taking your time lowering the weight during the bench press (instead of bouncing it off the body) or feeling the active stretch on the pecs during deficit push ups and flyes.

Pause at Full Range of Motion

You can also use pauses throughout the range of motion to place extra loading demands and tension on the muscle fibers, you call when in the deepest ranges of motion. 

It is important to maintain control and postural strength (flat back, for example) when pausing, rather than allow the body and muscles to relax and shoulders hunched forwards (especially in movements like the bench press and flye).

One great way to do this is to pause briefly when doing incline bench presses, dips, or flyers in the fully stretch position.

3 Chest Workouts to Build a Bigger Chest While Bulking

chest workouts to build a bigger chest while bulking

Below are three chest workouts you can do while bulking to build strength, size, and set the groundwork for a successful strength cycle to come. 

The below workouts can be done in the same week if you are looking for a complete chest training routine to do during your bulk. The total training volume per week is roughly 16 total work sets, which falls within the normal effective training volume ranges for most individuals looking to maximize muscle growth while still being able to recover properly.

To progress this over the course of 4 weeks, you could simply add one or two work sets per week (choose one exercise from the entire week and add another set). This could look like the below work sets per week progression:

  • Week 1 = 16 work sets
  • Week 2 = 17-18 work sets
  • Week 3 = 18-20 work sets
  • Week 4 = 16 work sets (deload)

Note: that the movements may not change as frequently as people may think, as the key variable here is to select a few compound movements and do them using a variety of rep ranges to stimulate chest growth.. 

Bulking Chest Workout #1: “Heavy” Chest Day Workout

  • Pause Incline Barbell Bench Press: 4 sets of 5-10 sets. Adding a pause on the chest will ensure no bouncing or momentum will be used, and should also result in the lifter maximizing tension throughout the movement.
  • Dumbbell Bench Press: 4 sets of 5-10 reps. Do these with a slow lowering phase and a brief stretch and hold with the dumbbells touching the outside of your chest/armpits.

This workout primarily focuses on training in the 5-10 rep range to develop chest and pressing strength and stress that overload the muscles with heavier loads. This workout is first in the training week to allow for the lifter to attack loads in the recovered state (assuming they are doing this early in the training week). 

This is best paired with the “medium” and/or “light” chest day workouts, as adding those in later during the week can really diversify training and stimulate new muscle growth, not just increase strength (but also increase muscle size, correct asymmetries, and increase back activation).

This workout is 8 total work sets. While it may not be a full on chest day that some people are used to, these 8 sets should be done with perfect form and intensity. Paired with another workout from below (or both), and you have a complete chest growth program you can do for weeks, if not months.

Bulking Chest Workout #2: “Medium” Chest Day Workout

medium chest day workout
  • Incline Barbell Bench Press: 3 sets of 10-20 reps. These can be done like the heavy day incline presses, however without the pause to allow you to keep the weight moving in a controlled manner.
  • Weighted or Machine Assisted Dip: 3 sets of 10-20 reps. You can do these with weight, with bodyweight, or with assistance. The key is to maintain good positioning and feel the chest stretch at the bottom and contract at the top. Be sure to fully extend the elbows at the top.

This workout primarily focuses on training in the 10-20 rep range to develop chest growth. 

This workout should be done after the heavier chest day as it can create a good amount of soreness and muscle fatigue. 

The focus here should always be on feeling the muscle, the stretch, and the contraction. At the end of every set, the muscle should feel beat up and weak, maybe even already sore. I find it best to perform the first set with a weight I can get close to 20 reps. 

As the sets go on and fatigue sets in, I often will struggle to perform 10-12 good reps with the same starting weight. That is an effective way to add rep diversity to your overall training program. 

You will notice that this workout incorporates some machine work. Using machines or supported variations allow a lifter to attack the chest muscles without having to worry about form breakdown or fatigue in other muscles that will impact training. 

Bulking Chest Workout #3:  “Light” Chest Day Workout

  • Machine or Cable Flye: 2 sets of 20-30 reps. Do these with slow eccentrics and hold briefly at the top for a maximal muscle contraction. 
  • Deficit or Regular Push Up: 2 sets of 20-30 reps. Superset these with the flyes for a massive chest pump.

This workout is only 4 total work sets, however each set takes the muscle to true muscle fatigue, and quickly, so make the sets count. The emphasis should be on accumulating as many metabolites as you can within the muscle and get a huge muscle pump. 

This is best done at the end of the week or at least after the main heavy chest day workout is completed.


Looking for a workout program? Try using the Fitbod App, which will design your program based on your logged training data and goals. The workouts will adapt automatically to your levels of recovery and rate of progress. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Take the guesswork out of your workouts. Try 3 free workouts on Fitbod.


Check Out Our Other Bulking Workout Guides

Final Words

Building a bigger chest takes smart programming, hard training, heavy lifting, and eating a lot of food. 

Once you have your bulking meal plan figured out, be sure to maximize chest growth with the above workouts and exercises. 

Remember, growing mass and size doesn’t always need to come from lifting heavier loads, so be sure to lift heavy for the rep range you are training in, and always chase the muscle pump and muscle stretch and contraction.

Other Program Reviews


About The Author

Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FIT Strength and Conditioning, a growing global training company with gyms in New York City, Cincinnati, and online offering personal training, online custom coaching programs.

Источник: https://fitbod.me/blog/best-bulking-chest-workouts/

Upper Chest Workout To Achieve Shredded Pecs

Upper Chest Workout That Will Turn You Into A Shredded Beast

When people are trying to perfectly sculpt their pecs, the upper chest muscles are sometimes unduly forgotten. They’re small, they’re not growing so fast, so why pay attention to them in your workout routine? Isn’t it better to focus on more impressive main chest muscles? Well, turns out that it isn’t. If you want to achieve that fully armoured look, focusing on your upper chest is unavoidable. Read this article to sort out how to work on your upper chest muscles to make them finally do their job, and which exercises to incorporate in your training routine to build up the broad and strong chest you’re aiming for.

BetterMe

What Are The Upper Chest Muscles?

The main muscle of your chest is pectoralis major. It consists of the upper pec, called clavicular head, and the lower pec, called sterna head. The thing is, your upper pec muscle runs at a different angle to the rest of your chest muscles. Consequently, they’re often underdeveloped as the majority of exercises aiming at chest muscles fail to strain them enough. That’s why, if you’re reading this article, your workout probably needs restructuring in order to properly target the upper chest. Follow these recommendations to adapt your workout routine to your goals in order to achieve that drool-worthy Greek god body.

Read More:How To Get Rid Of Chest Fat-The Most Effective Fat Burning Exercises

upper chest workout at home

How To Workout Your Upper Chest

1. Begin With The Multi-Joint Upper Chest Movement

The easiest and most obvious solution to target your upper pecs is to strain them first thing in your workout. So, instead of starting your workout on the flat bench, begin with the incline bench press. When you flip those movements, you’ll find that you’re significantly stronger, and can do more, because you’re not drained after completing a ton of other exercises yet. That’s why it’s recommended to begin with the upper chest. Forcing the pecs to lift more than they’re accustomed to will put you on the road to the shredded chest. Besides, when you do more on inclines, don’t hesitate to use a bit more challenging weight. 

2. The Fixed Bench Is Not The Best Choice

If you take a closer look at incline  bench-press stations, you’ll see that the angle of the bench is typically around 45 degrees. There’s no natural law claiming that the upper pecs must be worked continuously from the same angle. Actually, if you variate the bench positions, the development of your chest muscles will be more effective. Looking at the bench that can be adjusted, you can notice a couple of positions marked by notches. If you strongly wish to improve your upper chest, all of those positions will serve you earlier or later.  Follow our 5 best exercises for your most productive upper chest workout.

Dropping pounds by the dozens without putting yourself through the wringer is everyone’s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? Keep yourself in prime shape with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!

best upper chest workout

Exercises For Your Upper Chest

  • Incline Barbell Bench Press

Set the bench at a 30-45 degree angle and you’ll force  your upper pecs to literally do the heavy lifting. 

You’ll have to experiment with different bench positions  within that range as the optimum angle varies individually.  Make sure not to set the angle too steep or you’ll end up targeting your delts. 

Lie down on the bench: your eyes should be just under the bar. Grab the barbell with an overhand grip roughly shoulder-width apart and hold it above your chest. Some guys find it more effective to raise their chest up and retract their shoulders at this point as if you’re squeezing a pencil with your back. Breathe in while lowering the bar. Don’t allow your elbows to flare out as this will reduce tension in your chest muscles and can cause injury. Ensure that the bar actually touches your chest so that you get a full range of motion. Half reps won’t make an effect with this exercise. Breathe out with a strong push and lift the bar into the air. Lower and repeat. 

Aim for 4 sets of between 6-8 reads with a minute of rest between each repetition.

Read More:Why Is It Important To Ease Into An Exercise Program: Expert’s Take On No-Rush Beginner Workouts

  • Incline Dumbbell Bench Press

As with the incline barbell press,  set your bench to a 30-45 degree angle. 

Rest the dumbbells vertically on your thighs while sitting upright. Lean backward so that your head is pressed against the bench. Then, bend your elbows and get the weights in position. They must be at the same level with your shoulders and chest. 

Push the dumbbells upward and toward each other in an arcing motion, but stop when the weights are a couple of centimeters apart. Don’t smash the weights together as it will reduce the tension in your upper chest. While the weights are in their highest position in the arc, squeeze your upper pecs so that you can feel the tension in them. Now, slowly reverse the upward motion and lower the dumbbells. 

Aim for 4 sets of between 8-10 reps with a minute of rest between each repetition

upper chest workout

  • Low To High Cable Crossovers

This is one of the most efficient upper chest target exercises. They’re an amazing choice to perfectly sculpt the shredded pecs. 

 Hold the handles roughly at hip level with your arms at your sides. You should angle them roughly 45 degrees to the floor. Your palms should be facing forward. If there are stirrup handles in your gym, they fit the best for this exercise but all handles will work. Breathe out, and bring your hands to about eye level in a wide arc motion. Your hands should come together in front of your chest, and your palms should face up. Squeeze your chest muscles for about a second. Lower while breathing out and repeat. 

Aim for 4 sets of between 10-12 reps with a minute rest between each workout.

The incline in this exercise is not in the equipment being used or the position of the body. Instead, it’s in the real movement of the resistance itself. When you pull the weight upwards, your upper chest muscle gets a huge contraction, and that’s exactly what you need. It is remarkably safer than flyes that need a bench due to less risk of overstretching, which is caused by gravity pulling the weights lower than you thought it would. It also allows you to strongly hit the pec group as a whole a lot harder without a lot of worrying. 

From a standing start and pulleys at either side of you, set to a low position. Now hold the handles with an underhanded grip and lift upwards and outwards until the two meet in the middle. Contract tightly and return to your starting position. Stop when you meet in the middle, and then lower the cables back down in a controlled way to keep time under tension high.

Aim for 4 sets of between 6-8 reps with a minute rest between each set.

upper chest workout

This is an essential part of every workout aiming at upper chest. It focuses on the upper chest while still working on mid-and low-chest muscles. 

Take an adjustable bench over to a dual set of cables, put it between the pulleys and set it at a  30-45 degree angle. Drop the pulleys to their lowest level, the floor level would be perfect. Select the same weight on each of the pulleys. Lie down on the bench and take a pulley in each of your hands. Bring your hands together at arm’s length in front of your face. Lower your arms out at both sides in an arc-shaped movement while breathing in. You should slightly bent them so that you don’t overstretch your biceps. Bring your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for about a second. 

Aim for 4 sets of between 8-10 reps with a minute rest between each set.

Conclusion

To sum up, achieving shredded pecs might be a resource-demanding and challenging task, yet, if properly dealt with, it can bring amazing results. However, with every thoroughly developed workout routine comes a nutritious diet. To sculpt your perfect chest you need a high amount of healthy proteins (3, 4).Proteins repair damaged tissue, amp up brain activity, relieve muscle soreness, boost your immunity and curb hunger. Above all, perking up protein intake is the best method to increase muscle gains. Of course, you can enrich your diet with protein bars and powders, yet the natural sources of protein like legumes, nuts and seeds are also remarkably nutritious. High-fiber foods are similarly indispensable for a healthy workout dietary regime.  Look through the Mediterranean or the Keto diet, for instance. Last but not least, it is crucial to keep your water intake high (1, 2) especially during the time of high physical activity, so don’t forget to guzzle some water before and after your training. Start a day with a glass of refreshing lemon water to amplify your workout results.

BetterMe

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Dehydration (1997, medlineplus.gov)
  2. Drinking water and Health (1977, nap.edu)
  3. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range (2017, ncbi.nlm.nih.gov)
  4. Protein (n.d., hsph.harvard.edu)
A. Porter

Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.

I. Grebeniuk

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

Источник: https://betterme.world/articles/upper-chest-workout/

Mondays are renowned in the hardcore workout world as International Chest Day. Meatheads everywhere kick off the training week with set after set of barbell bench press reps to build up their barrel-shaped bodies, grunting and straining to beat their buddies to being strong enough to push the next set of plates. But then, they leave the weight room without hitting a single other implement (unless they're heading to the squat rack for a long round of biceps curls, of course).

We're mostly joking about that type of workout, but there are some kernels of truth in the telling. Pushing big weight (and working your way up to pushing big weight) is a worthy endeavor and a great way to stay motivated, but you shouldn't feel limited to only training your major mirror muscles using that single narrow-minded protocol.

There's more to training your chest than just doing presses and pec deck reps until your back fuses with the surface of the platform beneath you (hint: you shouldn't only be doing exercises with your back supported by a bench). By just staying within those comfortable realms, you're spurning all of the potential benefits that other moves could offer. You want to stimulate your muscles in different ways, so you can challenge them to adapt and grow as your training plan progresses. For that, you'll need variety.

You can train your chest at home or in a pinch with bodyweight moves like pushup variations, feature chest-centric movements in broader full-body workouts to spread the workload, and if you feel like you're lagging, even ramp up the volume beyond the Monday standard with multiple sessions dedicated to chest in a week.

There's a whole treasure trove full of workouts and exercises to be uncovered to blast the chest that can sculpt your pecs and push your upper body training days to the next level. Just remember, if your goal is to build chest muscle, you should aim to work using the right protocols for hypertrophy, with the most efficient rep schemes and rest periods. Likewise, you'll need to be eating right to gain muscle.

Here are some of the best chest exercises to do just that. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. Just remember, there's nothing wrong with a big bench for your chest—as long as your workout doesn't start and end there.

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The Chest-Building Exercises

Bench Press

Sure, we just talked about branching out beyond the bench press. But you can't avoid the exercise if you're serious about training—or even if you just step foot into any typical strength facility in the world. The move is standard for a reason: it works. Let's break it down with dumbbells for some variety.

Do it: This hypertrophy method means you're more focused on building muscle than pressing max weight, so keep your butt on the bench, with your feet flat on the floor and your glutes and core engaged. You should also drive your shoulder blades down into the bench.

Lift your dumbbells up, squeezing the handles tightly. Once your back is on the bench, don't just hold the weights with your elbows parallel to your shoulders. Keep your elbows at a 45-degree angle to help to keep your shoulders safe. Squeeze your chest to drive the weight up, then lower under control under the same path to just above your chest. Drive back up to hit another rep.

Chest Fly

One of the absolute go-to chest exercises, the chest fly is all about creating tension through the movement. Your goal is not to flap your arms like a bird to take flight, like the name suggests—squeezing is the name of the game here. That means you'll probably use less weight than you might expect.

Do it: Lay on a flat bench, gripping dumbbells in each hand. Press the weights up above your chest, keeping them from touching, with your pinkies turned slightly inward. Maintain full body tension on the bench.

Lower your arms down moving only at your shoulders, keeping a slight elbow bend. Only go as deep as your shoulder mobility allows. Squeeze your shoulder blades to raise the weight back up to the starting position, and emphasize the squeeze in your chest at the top.

Dumbbell Floor Press

No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest pump. This is another excellent option for building up your chest with home workouts, since all you'll need are some weights and some space to spread out.

Do it: Lay back on the floor gripping a pair of dumbbells tightly. Keep your feet flat on the floor, driving with your heels and squeezing your glutes. Keep your elbows at a 45 degree angle relative to your torso to keep your shoulders safe.

Press the dumbbells up and squeeze your chest at the top position. Lower back with control, allowing your elbows to rest briefly on the ground.

Band Chest Fly

For a great warmup before a chest workout or a killer burnout to finish one, try out the band chest fly. The move isn't much different than its big brother, the cable fly (more on that below) or the dumbbell fly, but the use of exercise bands makes it more accessible, and potentially another exercise you can do at home. "This exercise can be an extremely effective single or double arm exercise increasing hypertrophy and muscular endurance (providing that pump) without putting the amount of stress on the shoulder joints that a chest fly with a dumbbell would," says athlete performance and development specialist Curtis Shannon, C.S.C.S.

"I like programming it as an accessory, warmup/priming, filler, or finisher lift. It can also be programmed with a global lower and upper body pull exercise, such as a deadlift or bent over row. Or simply use it as a “beach day” workout exercise that focuses on high volume for that “pump”."

Do it: Attach two bands to a stable base, like a power rack or tower. Grab the ends of the bands in each hand, wrapping around your palms. Stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips and avoid rounding your back.

Without changing the bend in your arms, bring your hands together. Slowly reverse the movement, keeping the bands controlled.

Batwing Fly

Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.

Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back.

Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your arms extended, stretching the muscles.

Half-Kneeling Chest Press

Take a knee for some chest gains. The half-kneeling chest press also gives you the opportunity to hone your core while you're off-balance, offering even more benefits and making the exercise more realistic. "In the real world, we don't get to work symmetrically. We're kind of off balance a little bit," said Men's Health fitness director Ebenezer Samuel, C.S.C.S. "This puts you in an off-balance position."

Do it: Kneel with one leg forward in front of a cable machine setup. Grab the cable with the same hand as the knee that's down on the ground. Keeping your core tight and your up-knee straight, press the cable out in front of your chest. As you return your arm back to the starting position, avoid turning with the cable by squeezing your core and stabilizing your hip against the ground.

Incline Dumbbell Bench Press

This is an upper body push exercise that targets the pectoralis major (upper chest), clavicular, costal and sternal head, along with the anterior deltoids, triceps, biceps and serratus anterior.

"This is a great exercise to implement into your program, giving your upper body push routine some variety," Shannon says. "The mechanical load and position on the incline bench press provides a greater challenge than the flat or decline bench. This will essentially allow you to get a greater adaptational response with less weight than with the flat benchpress. I personally feel more muscle in the chest and less stress in the shoulder joint when I perform this exercise, in comparison to the flat bench."

Shannon recommends programming this as either a primary or accessory lift. The prescription all depends on the load, intensity and volume.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet, which should be flat on the floor. Keep your core tight and avoid arching your back, which means your butt should be glued to the seat.

Press the dumbbells up, directly above the shoulders. You might have seen some people in the gym knocking the weights together at the top, but there's no need to do that here. Lower the dumbbells to chest level—but don't stress on how deep you go—before you press them back up for the next rep.

Close-Grip Bench Press

You can lift more weight with a barbell than with dumbbells because they’re more stable. That’s why barbell presses generally build more raw strength in your chest. But this variation puts more focus on your triceps, so you'll get the added bonus of extra work for the biggest muscles in your arms, too.

Do it: Using an overhand grip that’s a bit narrower than shoulder width, hold a barbell above your sternum with your arms straight. Lower the bar to your chest. Hold for 1 second. Press the bar up.

Cable Fly

When it comes to working their pecs, most guys just press. Adding the fly to your routine gives your pecs and front deltoids a new stimulus.

Do it: Attach two stirrup handles to the high-pulley cables of a cable-crossover station. Grab a handle with each hand, and stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips; don’t round your back.

Without changing the bend in your arms, bring your hands together. Slowly reverse the movement.

Photograph by Beth Bischoff

Decline Dumbbell Bench Press

Changing the angle on the bench does more than just switch up the scenery. This exercise zeroes in on your lower chest, helping to build serious size, according to Tyler English, C.S.C.S., author of Natural Bodybuilder’s Bible.

Do it: Lie on a decline bench with your shins hooked beneath the leg support. Hold a pair of dumbbells above your chest with your arms straight. Your palms should face your feet and the weights should be just outside your shoulders.

Lower the dumbbells to your chest, pause, and then press them back up to the starting position.

Photograph by Beth Bischoff

Band or Chain Barbell Bench Press

Adding chains or bands to the ends of a barbell changes the load as you move through the different phases of the lift.

Each chain link weighs 'X' amount of pounds, and that poundage is now something you're actually lifting and managing. As you move through the eccentric (lengthening) part of the lift, lowering the weight to your chest, you're lessening the load as there is more of the chain on the ground. When you press the weight up, you lift more links of the chain up, bringing that extra weight up. Bands work in a similar manner using the constant tension on the bar.

Do it: Hang a chain over each end of the barbell, or anchor resistance bands to the bench and place them over each end of the bar. Start without weight, in order to get used to the unstable bar.

Grab the barbell and lie on a bench. Using an overhand grip that’s just beyond shoulder width, hold the bar above your sternum, keeping your arms straight. Lower the bar to your chest, and then push it back to the starting position.

Plyometric Pushup

Men's Health

This explosive pushup nails the fast-twitch muscles in your chest, priming them for growth, said English. The movement also gives you another, more powerful option for at-home chest development.

Do it: Get into a pushup position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line from head to heels. Brace your core.

Lower your chest to the floor and then press up explosively so your hands come off the floor. If you can pull it off, clap your hands together before returning to the starting position on the ground.

Single-Arm Dumbbell Bench Press

Men's Health

This exercise hits your chest like any awesome bench variation. But what makes it particularly special is that the other side of your body, specifically your core, has to lock down so the dumbbell doesn’t pull you off the bench, says Dan John, legendary strength coach.

The end result: The exercise sculpts your chest—and abs—to a greater degree.

Do it: Lie with your back flat on a bench holding a dumbbell in your right hand. Press the dumbbell directly over your chest until your arm is straight. Slowly lower the dumbbell to the right side of your chest.

Pause, then press it back up. Do all your reps on your right side, and then repeat on your left.

Suspended Pushup

Men's Health

Performing pushups with your hands in an unstable suspension trainer works your core, chest, and stabilizer muscles harder than doing pushups on the floor, said English. Using the TRX straps makes this another more accessible option for home training.

Do it: Grab the handles of a TRX strap and extend your arms in front of your chest. Your feet should be shoulder-width apart and your body anywhere from 45 degrees to parallel from the floor. Your body should form a straight line from head to heels.

Lower your chest toward the floor until your hands are just outside your shoulders. Keep your elbows in and your head in a neutral position as you lower. Brace your core throughout the movement.

Standing One-Arm Landmine Press

Most chest presses stress your shoulders. This exercise nails your chest while improving your shoulder mobility.

Your shoulder blade moves with you as you press, putting less strain on the joint, said Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA.

And because your core has to lock down to prevent your torso from bending back or twisting, it also rocks your abs.

Do it: Perform this unique exercise by placing one end of a barbell securely into the corner, grabbing the opposite end with one arm. Stand with your feet shoulder-width apart, bending slightly at the knees while pushing your butt back.

Start with your elbow by your side with your wrist up near your shoulder. Brace your core and press your arm straight up and out toward the ceiling.

Brett Williams, NASMBrett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

Ebenezer Samuel, C.S.C.S.Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.

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Источник: https://www.menshealth.com/fitness/a19547186/best-chest-exercises/

7 Dumbbell Chest Exercises You Can Do Without A Bench

dumbbell chest exercises without bench

This post may use affiliate links. As an Amazon Associate I earn from qualifying purchases.

The fitness industry has seen a lot of new technologies arise and has had an influx of state-of-the-art training facilities pop up. Consequently, it’s hard to imagine that you can get a solid chest workout done with no bench and only a pair of dumbbells. But, believe me, you can!

In this article, I’m going to tell you about 7 awesome dumbbell chest exercises that don’t require a bench!

Contents

7 Dumbbell Chest Exercises: No Bench Needed!

No bench, no biggie!

Read on to learn about these effective pectoral exercises that you can do with dumbbells. Later, you’ll also find an example workout that you can try which contains some of these exercises. Make sure you pay attention to the technique required as to prevent injury!

1. Standing Chest Press

YouTube Video

Performing a press in a standing position targets your pectoral muscles in a unique way which creates new muscle growth and stimulation. To perform this exercise, you need only one dumbbell.

Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Squeeze the dumbbell with your palms to activate through the chest. Then push the dumbbell away from you until your arms are fully extended before returning to starting position.

You need to watch out that as you fatigue, you don’t drop your arms. They need to stay in line with your chest when fully extended. Another important thing to note is that you ensure you keep your core engaged to avoid lower back stress as you push the weight away from you.

2. Standing Upward Chest Fly

YouTube Video

This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. For this one, you will require a dumbbell in each hand.

Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells meet at chest height. The reps up and down should be slow and controlled.

Watch for unnecessary momentum that you may create to “swing” the weights up as opposed to lift them up. Core on, always.

Pro tip: Do this as a unilateral exercise with one arm at a time or alternating from left to right for maximum effect!

3. Reverse Dumbbell Chest Press

YouTube Video

The key element of the reverse dumbbell press is the hand and wrist positioning.

In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. In this exercise, you grip the dumbbells with your palms facing backwards, towards you. This small adjustment allows for your pectoral muscles to be targeted in a unique way.

Lie on the ground with your knees bent and feet flat on the floor. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your body. Press the weights up and together above your chest, squeezing the muscles at the top of the movement.

Ensure that you place your arms back where they started (at 45-degrees from your body) at the end of each rep. It’s easy to assume a wider or narrower than required arm position if you get distracted during your set.

4. Dumbbell T Push Ups

YouTube Video

This unique take on the push up will test your strength and stamina! There are several elements to this push up and it does require a reasonable amount of core strength and stability. Because of this, it’s not recommended for beginners.

Go into push up position with each of your hands on a dumbbell, directly under your shoulders. Your palms should be facing inwards. Start by doing a push up. When you are back on extended arms, keeping your arm straight, lift one dumbbell off the ground and rotate until your body creates a ‘T’ shape.

Each repetition should consist of a push up and a twist. This exercise is best performed in alternating reps from left to right.

Be wary to not go too deep into your push ups with the added height the dumbbells provide, as this is not optimum for your shoulders.

5. Stability Ball Dumbbell Pull-Overs

YouTube Video

The dumbbell pull-over is often done with a bench. However, doing it with a stability ball adds an element of balance and stability work, making it extra challenging.

Hold a dumbbell between your hands and start in a bridge position with your upper back supported by the stability ball. Your starting position should be with your arms extended above your chest. Then keeping your arms straight, lower the dumbbell behind your head until you feel a stretch in your latissimus dorsi.

Whilst pulling the dumbbell back up to starting position, think about rotating your hands and arms inwards rather than outwards. This will allow for more activation through your chest than through your lats in this phase of the movement.

Your core should stay well-engaged to support your neutral spine in avoiding going into hyperflexion when the weight is behind your head.

6. Single Arm Floor Chest Press

YouTube Video

This exercise is great for developing balanced strength and mass through the left and right sides of your chest. It also provides the opportunity to work on your core strength and stability as you add weight to one side of your body at a time.

To perform this exercise, you need one dumbbell. Start by lying on your back with your legs out straight. Have the dumbbell in one hand with your arm placed at 45-degrees to your body; your other arm should be out wide (palm down) for added stability.

It’s recommended that you commence with your weaker side when doing unilateral exercises.

Press the weight up and down in a straight line. As you press the weight up, you will feel your core kick in to stop you from rolling over to the side of your body that is weighted.

If you feel any stress in your lower back, you can bend your knees and have your feet flat on the floor – this variation requires less input from your core.

7. Stability Ball Dumbbell Chest Fly

YouTube Video

The dumbbell chest fly can be done in various ways without a bench. But this stability ball version is my favorite!

Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. Push your hips upwards to get your body in as much of a flat position as possible. Start with the dumbbells together above your chest with a slight bend in your elbows.

From here, open your arms out wide, until your arms are parallel to the floor. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement.

Doing this exercise on the floor will allow you to use more weight. However, doing it on the stability ball makes it more challenging in terms of balance and stability. Try out both!

Example Dumbbell Only Chest Workout 

I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size.

This workout is split into 3 supersets.

SUPERSET 1

  1. Dumbbell T Push Up x 12 alternating
  2. Standing Upward Chest Fly x 15

Rest for 45 seconds and repeat x 3

SUPERSET 2

  1. Standing Chest Press x 12
  2. Stability Ball Chest Fly x 10

Rest for 1 minute and repeat x 3

SUPERSET 3

  1. Stability Ball Dumbbell Pull-Overs x 12
  2. Single Arm Floor Press x 8

Rest for 1 minute and repeat x 3

Make sure you check out the videos provided in the exercise list. They will show you the right technique, so you can maximize the effect of this workout!

Conclusion

It’s clear to see that you do not need a bench to do an effective chest workout. Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball!

A set of dumbbells in a variety of weights is a great starting point for being able to perform a range of exercises and workouts in the comfort of your home. If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out.

Let us know about your favorite “no bench” dumbbell chest exercise in the comments section below!

Tags: chest exercises

Источник: https://theworkoutdigest.com/dumbbell-chest-exercises-without-a-bench/
Top 4 Inner Chest Exercises" width="696" height="392" src="https://www.youtube.com/embed/v0QNdgZH2BI?feature=oembed" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="">

This video will help you in getting the Line Down Your Chest

This is the Best 4 exercise/workout to build Upper huge Chest

For overall chest workout chest workouts for men at home CLICK HERE

Источник: https://yourgymguides.com/upper-chest-workout-men-top-4-exercise/

6 Exercises to Tone Up Those Man Boobs

It’s safe to say that “man boobs” typically aren’t desired by most men. The not-so-endearing term refers to an excessive amount of fat or lack of muscle tone around the chest area.

(Note: this differs from gynecomastia, a hormone-induced medical condition characterized by the presence of actual breast tissue in men.)

In the case of gynecomastia, the condition usually presents itself during male puberty as hormones fluctuate. According to a study published by Glenn Braunstein, M.D., this condition can happen to up to 70% of boys. Fortunately, it tends to resolve itself, usually within two years of starting puberty.

But hope is not lost if you’re looking to tighten, tone, and rid yourself of these pesky pockets of fat.

The number one way to get rid of man boobs is to shed fat. Unless you have gynecomastia, a medical condition that causes enlarged male breasts due to a hormonal imbalance, the cause of the jiggling in your chest area is excess body fat and lack of muscle.

For some men, it doesn’t go away, or it presents itself later in life. In addition to the hormone rollercoaster that occurs during puberty, which can result in elevated estrogen levels, other factors may also be at play. Taking drugs like testosterone can also cause gynecomastia.

Even though you can’t spot-reduce fat, you can still use targeted exercises to build up muscle in an area with a fitness app like Aaptiv. A solid cardio routine will help take care of that extra fat.

You already know that a balanced diet and well-rounded exercise routine is going to help you lose weight and shed the unwanted flab. If you’re targeting a specific area, though, you’ll need to give that body part some extra TLC. We put together a list of the most effective exercises you can do to tone up those man boobs once and for all. Here, top trainers share their best-kept secrets for targeting man boobs. Yes, really.

Push-ups

This may be an oldie, but it’s a goodie that fitness pros still stand by. “Push-ups are one of the best ways to get a great chest and core workout without using weights, so [they] can be done anywhere—plus there are no excuses not to do them!” says Chris Ryan, CSCS, founder of Chris Ryan Fitness.

“Fully align yourself in the plank position. Then touch your chest to the ground while keeping your elbows tucked in close to your body. Forcefully push yourself away from the ground to the start position.”

He recommends repeating this for ten to 15 reps to increase growth hormone by 500+%.

You don’t need any equipment or a gym membership to do push-ups, and they give you an incredible workout. In addition to building up your chest muscles, Yujin Lim, a physiologist at Optimal Health Exercise and Physiology, says that you’ll also see benefits in your triceps, shoulders, and core.

The key to push-ups is proper form.

  1. Maintain a straight torso, separate your legs slightly, and place your hands parallel to your shoulders.
  2. With half-bent arms, lower yourself until your chest is barely off the ground.
  3. Return to the starting position.
  4. Aim for three to four sets of 10 to 20 reps each.

If you want some extra encouragement when you grind out those push-ups, use the Aaptiv app. You’ll have a trainer in your ear and upbeat music to motivate you to complete every rep.

Plank to Push-Up

If you’re looking to build upper-body strength and core endurance, few floor exercises are better than this one, according to Ben Boudro, CSCS, owner of Xceleration Fitness in Auburn Hills, Michigan.

“Start in a front plank position [with your forearms on the floor]. Your nose [should be] in line with your hands and your elbows bent at 90 degrees,” he says. Be sure to engage your abdominals and squeeze your glutes.

If you have a mirror nearby, check your bank of hawaii kaimuki branch hours alignment. You should be flat and parallel to the floor. Don’t let your hips or back sag and avoid putting an arch in your back. In theory, someone should be able how to order checks online bank of america put a glass of water (or a martini) on your back without it spilling.

“While maintaining a perfect position from head to toe, come up to your hands in a high plank position.” You should be placing your right hand on the floor under your left shoulder. Do the same with the left. Pause for a moment in push-up position to check your alignment. Continue pushing up and lowering back down on your elbows. He recommends three sets of 30 seconds each for beginners. Alternate your starting hand after each exercise. For example, if you came up first on your right hand on the first rep, make sure to come up on your left hand on the next rep.

For an extra burn, do one push-up between the Plank to Push-Up exercise.

Have you seen Aaptiv’s strength training workouts yet? View them in app today.

Standing Cable Fly

Cables provide a natural resistance and allow you to target the entire chest area, building strength, and burning fat.

Though this move specifically targets your pec muscles, it’s great for burning fat all over your body, especially your core.

“The setup is easy, and it’s one of those moves that you instantly feel burning in your chest,” Boudro says. He recommends performing this move in front of a mirror. “Set up resistance bands or a cable fly machine with the handles low and near the ground.

Grab the handles in a staggered athletic stance. Make sure you are far enough away from the rig or machine that you are using, and there is tension on the cables (or bands),” he says.

“Start with your palms facing out. Bring your hands toward the center of your chest (sternum), squeeze for two seconds, then slowly bring your hands back down to your sides.” Repeat for three sets of ten reps each.

This exercise is commonly done incorrectly at the gym, and it can result in under-developed pecs and over-developed anterior deltoids. If you’re trying to move too much weight, it can result in improper form that targets the wrong muscle group.

To make sure you’re working the right muscle group, follow these three pro tips from VShred:

  1. Roll your shoulders back and down. This position automatically tightens the muscles at the outer edge of your chest instead of your shoulders.
  2. Squeeze your chest and lats during the exercise to feel those muscles working. As you pull the handles toward your chest, you should feel that your chest muscles are doing most of the work.
  3. As with any exercise, the act of shortening and lengthening the muscle is what causes it to build. Your goal should be to shorten the muscle as much as possible by brining your handles all the way together. If you are using too much weight, you won’t be able to get the full range of motion.

Bench Press

Sunny from My Bollywood Body trains serious bodybuilders, and he highly recommends the bench press to shred the man boobs.

The bench press is one of the most classic chest workouts in fitness. It’s a trusty move for building strength, burning fat, and getting that extra little cut in your pec muscles, Boudro says.

His preference is a slight twist on the umb bank atm dumbbell bench press, called the winding dumbbell bench press.

“First, set up like you would for a normal dumbbell bench press, with your hands turned upside down (palms up) and … nearly touching your chest,” he says.

“Press your hands toward the ceiling. As you press up, simultaneously turn your wrists over (palms down).” Bring the dumbbells down slowly, and then come back to the start position. He suggests three sets of ten reps each.

Just like any exercise, make sure you maintain control and use slow, deliberate movements. As you lower the old navy synchrony bank customer service number after each rep, stretch the chest open, hello is it me you re looking for scary movie then squeeze the muscles when you raise the weights back to the top.

Another way to squeeze more out of this exercise is to do a drop set at the end. For example, if you do three sets of ten reps with 145 pounds, do a fourth set at 95 pounds. Joe Baur, a certified personal trainer, says that drop sets work to increase muscle size and endurance. Even though your muscles are fatigued after three sets, by forcing them to work just a little bit harder (but with a lighter weight), you squeeze every last bit of effort out of them.

If you do drop sets, we recommend them for only once exercise per workout. It’s easy to overboard with drop sets, and they will shock your muscles.

Sprints

Getting rid of man boobs isn’t just about lifting weights. There should be a cardio, fat-burning element to your routine as well. Celebrity trainer, Thomas DeLauer, recommends HIIT (High-Intensity Interval Training) as a way to accelerate fat loss and turn your body into a fat-burning machine.

There’s a reason most sprinters, not just joggers, are typically well-cut and toned. Sprinting utilizes serious muscle from both your upper and lower body.

To make sprinting work for your fitness goals—i.e., losing your man boobs—Ryan recommends aiming for a strong finish of six to ten 45-second to one-minute sprints on the treadmill or 100- to 200-meter sprints at the track or football field.

“Minimal rest of one to two-minutes max between each rep will keep your heart rate up as well,” he says. “Your effort should be 90 percent or more.”

Reverse Cable Pulls

“One of the big mistakes guys make when trying to get a better-looking chest is that they only work the chest,” Ryan says. Just like you need to have a strong core to have a healthy back, you also need to get your back muscles in shape to get the maximum benefit from a chest workout.

“By working your back muscles, you chest workouts for men at home help naturally ‘pull up’ your chest and back—think good posture here. [This] effectively negates the effects of loose skin and gravity pulling down on your pecs.”

From a bent-over position with your weight in your heels, start by facing the cable machine with the handles at the lowest point to the floor, he instructs.

Grab the left handle with an underhand grip with your right hand. Do the same with your left hand on the right handle.

“Do a back fist punch style of reverse pull with power, hold for a split second at full contraction, and then slowly lower back to the beginning position below the chest,” Ryan says.

He recommends repeating this for three to four sets of 12-15 reps each, working with light to moderate loads, concentrating mainly on form, and fully engaging the upper-back muscles. “You will be surprised at how hard this move actually is when done right.”

An added benefit of this exercise is that strengthens the muscles that help you do pull-ups. So, not only do you get to improve your chest, but you could end up improving your pull-up game!

Time to get started on toning those man boobs into oblivion!

If you’re looking for more guidance on toning up those man boobs, check out the strength training section of Aaptiv. You’ll find upper body and chest-specific workouts that will help you build muscle in your chest, stat.

FitnessStrength Training

Источник: https://aaptiv.com/magazine/heres-how-to-banish-man-boobs-for-good

7 Dumbbell Chest Exercises You Can Do Without A Bench

dumbbell chest exercises without bench

This post may use affiliate links. As an Amazon Associate I earn from qualifying purchases.

The fitness industry has seen a lot of new technologies arise and has had an influx of state-of-the-art training facilities pop up. Consequently, it’s hard to imagine that you can get a solid chest workout done with no bench and only a pair of dumbbells. But, believe me, you can!

In this article, I’m going to tell you about 7 awesome dumbbell chest exercises that don’t require a bench!

Contents

7 Dumbbell Chest Exercises: No Bench Needed!

No bench, no biggie!

Read on to learn about these effective pectoral exercises that you can do with dumbbells. Later, you’ll also find an example workout that you can try which contains some of these exercises. Make sure you pay attention to the technique required as to prevent injury!

1. Standing Chest Press

YouTube Video

Performing a press in a standing position targets your pectoral muscles in a unique way which creates new muscle growth and stimulation. To perform this exercise, you need only one dumbbell.

Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. Squeeze the dumbbell with your palms to activate through the chest. Then push the dumbbell away from you until your arms are fully extended before returning to starting position.

You need to watch out that as you fatigue, you don’t drop your arms. They need to stay in line with your chest when fully extended. Another important thing to note is that you ensure you keep your core engaged to avoid lower back stress as you push the weight away from you.

2. Standing Upward Chest Fly

YouTube Video

This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. For this one, you will require a dumbbell in each hand.

Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells meet at chest height. The reps up and down should be slow and controlled.

Watch for unnecessary momentum that you may create to “swing” the weights up as opposed to lift them up. Core on, always.

Pro tip: Do this as a unilateral exercise with one arm ultimo album de jose luis perales a time or alternating from left to right for maximum effect!

3. Reverse Dumbbell Chest Press

YouTube Video

The key element of the reverse dumbbell press is the hand and wrist positioning.

In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. In this exercise, you grip the dumbbells with your palms facing backwards, towards you. This small adjustment allows for your pectoral muscles to be targeted in a unique way.

Lie on the ground with your knees bent and feet flat on the floor. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your body. Press the weights up and together above your chest, squeezing the muscles at the top of the movement.

Ensure that you place your arms back where they started (at 45-degrees from your body) at the end of each rep. It’s easy to assume a wider or narrower than required arm position if you get distracted during your set.

4. Dumbbell T Push Ups

YouTube Video

This unique take on the push up will test your strength and stamina! There are several elements to this push up and it does require a reasonable amount of core strength and stability. Because of this, it’s not recommended for beginners.

Go into push up position with each of your hands on a dumbbell, directly under your shoulders. Your palms should be facing inwards. Start by doing a push up. When you are back on extended arms, keeping your arm straight, lift one dumbbell off the ground and rotate until your body creates a ‘T’ shape.

Each repetition should consist of a push up and a twist. This exercise is best performed in alternating reps from left to september 2020 calendar with holidays usa wary to not go too deep into your push ups with the added height the dumbbells provide, as this is not optimum for your shoulders.

5. Stability Ball Dumbbell Pull-Overs

YouTube Video

The dumbbell pull-over is often done with a bench. However, doing it with a stability ball adds an element of balance and stability work, making it extra challenging.

Hold a dumbbell between your hands and start in a bridge position with your upper back supported by the stability ball. Your starting position should be with your arms extended above your chest. Then keeping your arms straight, lower the dumbbell behind your head until you feel a stretch in your latissimus dorsi.

Whilst pulling the dumbbell back up to starting position, think about rotating your hands and arms inwards rather than outwards. This will allow for more activation through your chest than through your lats in this phase of the movement.

Your core should stay well-engaged to support your neutral spine in avoiding going into hyperflexion when the weight is behind your head.

6. Single Arm Floor Chest Press

YouTube Video

This exercise is great for developing balanced strength and mass through the left and right sides of your chest. It also provides the opportunity to work on your core strength and stability as you add weight to one side of your body at a time.

To perform this exercise, you need one dumbbell. Start by lying on your back with your legs out straight. Have the dumbbell in one hand with your arm placed at 45-degrees to your body; your other arm should be out wide (palm down) for added stability.

It’s recommended that you commence with your weaker side when doing unilateral exercises.

Press the weight up and down in a straight line. As you press the weight up, you will feel your core kick in to stop you from rolling over to the side of your body that is weighted.

If you feel any stress in your lower back, you can bend your knees and have your feet flat on the floor – this variation requires less input from your core.

7. Stability Ball Dumbbell Chest Fly

YouTube Video

The dumbbell chest fly can be done in various ways without a bench. But this stability ball version is my favorite!

Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. Push your hips upwards to get your body in as much of a flat position as possible. Start with the dumbbells together above your chest with a slight bend in your elbows.

From here, open your arms out wide, until your arms are parallel to the floor. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement.

Doing this exercise on the floor will allow you to use more weight. However, doing it on the stability ball makes it more challenging in terms of balance and stability. Try out both!

Example Dumbbell Only Chest Workout 

I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size.

This workout is split into 3 supersets.

SUPERSET 1

  1. Dumbbell T Push Up x 12 alternating
  2. Standing Upward Chest Fly x 15

Rest for 45 seconds and repeat x 3

SUPERSET 2

  1. Standing Chest Press x 12
  2. Stability Ball Chest Fly x 10

Rest for 1 minute and repeat x 3

SUPERSET 3

  1. Stability Ball Dumbbell Pull-Overs x 12
  2. Single Arm Floor Press x 8

Rest for 1 minute and repeat x 3

Make sure you check out the videos provided in the exercise list. They will show you the right technique, so you can maximize the effect of this workout!

Conclusion

It’s clear to see that you do not need a bench to do an effective chest workout. Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball!

A set of dumbbells in a variety of weights is a great starting point for being able to perform a range of exercises and workouts in the comfort of your home. If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out.

Let us know about your favorite “no bench” dumbbell chest exercise in the comments section below!

Tags: chest exercises

Источник: https://theworkoutdigest.com/dumbbell-chest-exercises-without-a-bench/

10 Best Chest Exercises for Men

The chest is one of the easily noticed muscle groups on a man’s body. If you put in the effort to develop these muscles, it won’t be long before the fairer sex (and even guys too) start stealing glances at your impressive shirtless trunk. And even when you are suited up, a broad chest conveys masculinity, confidence, and strength.

Let’s take a look at some highly effective workouts that can 2.5 cm to m you a chiseled, muscular chest in no time. The good thing about chest exercises for men is whether you work out at home or the gym, you don’t have to overdo them to get results.

So, let’s start pumping those chest muscles, shall we?

A Quick Overview of Your Chest Muscles

male torso muscle anatomy labeled with 3d rendering

It’s going to be difficult trying to develop muscles you don’t know. So, an excellent place to start your chest building workouts is to know a little bit about these impressive set of muscles.

Your chest is made up of pecs or pectoral muscles, to be more accurate. These are grouped into several other muscle sets.

The pectoralis major is a large muscle that begins from the collarbone and runs all the way to the rear of the humerus. It has two muscle heads, namely, the clavicular and sternal heads. The clavicular head sits at the upper chest and is required for horizontal abduction, shoulder flexion, and internal rotation.

The sterna head is located at the mid and lower chest area and caters to shoulder extension, internal rotation, and horizontal abduction. The pectoralis minor lies under the pectoralis major. That’s the muscle in charge of pulling your shoulder down and forward.

To get the strong physical and chisel out chest muscles you so desire, it is important also to include exercises that hit the following muscles of the upper trunk.

  • Traps or Trapezius: these are the muscles that cover the shoulders, upper back, and neck. When you twist your arms, shrug, move your neck and head, you are engaging your traps.
  • Delts or Deltoids: these are part of the shoulder muscles. They help you rotate your arm. Any weight training targeted and building chest muscles will likely involve the delts since they are responsible for arm rotation.
  • Serratus anterior: this is the muscle surrounding the ribs and reaching the shoulder blades. When you hold a weight in front of you or get into a plank position, for example, these are the muscles that help you maintain scapular stability.
  • Rhomboids: these are the muscles on the upper back that allow movement in the shoulder blades.
  • Lats or Latisssiumus dorsi: these are the large muscles running down your back from your shoulder to your waist. The best chest exercises for men will also target these muscles, as it does not good to have an impressive upper chest with a very weak back muscle.

Once you find a regular routine, it is best to remain consistent so that you don’t lose any progress. But what if you fall ill? Should you workout when you are under the weather? Find out here.

 

10 Best Chest Exercises for Men

1. Band Pull-Apart

The band pull-apart exercise is an excellent routine for cooling-down after a rigorous workout or warming up for something more intense. This is one of the easiest but effective chest exercises for men. Performing the routine is quite straightforward. Stand up straight, keeping your feet in line with your shoulders.

Hold an exercise band in front of you with both hands fully extended. Make sure your hands are shoulder-width apart. Now, pull the band apart as you simultaneously squeeze your shoulders. Pull the band until it touches your chest. Now, slowly return your hand to the starting position. Repeat the process.

Difficulty level: Beginner
Target muscle: Middle traps, rhomboids, deltoids
Equipment: Exercise band

 

2. Pushups

muscular man working out in gym doing push-ups exercise

Pushups are one of the exercises you can do at the drop of a hat and any location because it doesn’t require any special equipment. Although pushups have been around since 1905 (apparently, an Indian wrestler invented the exercise), a good number of people still don’t know how to do it correctly. However, I assume that you already know how to do this basic exercise, so let’s skip the procedure.

But here’s something you should keep in mind. The tips of your toes and your palms are the only parts of your body that should touch the floor when you do this exercise correctly. You’re doing it incorrectly if your knees, abdomen, thigh, chest, or any other part is touching the floor. Equally, always remember to keep your hands shoulder-width apart when you go up, and your legs should remain hip-width apart.

Difficulty level: Beginner to advance
Target muscle: Pectorals, abdominals, triceps, deltoids, wing muscles under the armpit
Equipment: None

 

3. Suspended Pushup

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Another variation of the pushup is the suspended pushup. Like the original version, it is a perfect exercise for your chest. To do this properly, get a firm grip on the handles of a TRX suspension training strap. Push your shoulders forward and over your wrist and incline your body so that you are leaning at an angle to the floor. Your legs should be extended behind you with your heels slightly elevated.

Now, tighten your abs and core while squeezing your glutes. Do this while you lower yourself toward the floor in a pushup formation. But do not go lower than the suspension handles to prevent hurting your shoulders. Push into the suspension handles again as you bring yourself back into the initial position. Repeat.

Difficulty level: Intermediate
Target muscle: Deltoid, pecs, triceps, shoulders, chest
Equipment: TRX suspension straps, pull-up bar

 

4. Cable Crossover

man workout in gym doing cable crossover exercise for chest

The cable crossover is one of the commonest chest exercises for men who hit the gym, and it can be used to superset a press routine or chest www chase bank credit card com. It requires a cable crossover machine with adjustable pulleys that colorado medicare phone number for providers for flexibility in the different muscles to be targeted during the exercise.

Start by adjusting the pulleys to above your shoulders or your preferred setting. With your palms facing up, grab the handles while positioning yourself in the middle of the machine and raise your arms out. Place one foot in front of the other and lean forward slightly. Using smooth movements, pull the handles toward your body in a wide arc. Keep your arms extended as you bring the handles in, and then cross one hand over the other.

Now, slowly let your hand return to the starting position. Repeat the routine and remember to interchange the hand that stays up when they cross each other.

Difficulty level: Intermediate
Target muscle: Bottom part of the chest, deltoids, pecs
Equipment: cable crossover machine

 

5. Incline Dumbbell Bench Press

man incline dumbbell bench press works out in gym

Improve your upper pec activation by inclining a bench at a 45-degree angle. Sit on a bench with your feet firm on the floor. Grab a pair of dumbbells and lean all the way back. Raise the dumbbells above your chest while keeping your arms straight and your palms facing your legs. Now, bend your elbows to lower the dumbbells toward your chest. Pause for about 2 seconds and then raise them up again while bringing your hands together slightly. Repeat as necessary.

Difficulty level: Intermediate
Target muscle: Chest, triceps, shoulders
Equipment: Inclined bench, dumbbells

 

6. Parallel Bar Dip

young muscular man doing parallel bar dip chest exercise

Done correctly, a parallel bar dip is one of those chest exercises for men that can easily chisel your chest muscles. And by done correctly, I mean leaning forward to redistribute your weight as you lower your body. This will place the stress on your chest, and that’s your goal. On the flip side, if the chest workouts for men at home is concentrated on your shoulder joints, you are doing it wrongly, and it might cause problems for your shoulders.

To execute the bar dip, stand in the center of a dip station, and firmly grab the bars. Lift yourself off the floor in one smooth motion so that your arms are straight. Bend your knees at an angle and keep them that way throughout the routine. Lean forward so that the pressure shifts to your chest muscles. Now bend your arms and lower yourself while still leaning forward. Pause a bit before pushing back to the starting position. Repeat as required.

Difficulty level: Intermediate
Target muscle: Chest, back, triceps, shoulders
Equipment: Dip bar

 

7. Dumbbell Pullover

young man doing dumbbell pull over exercise

Powerlifters enjoy the dumbbell pullover because it is a highly effective chest workout for any man interested in getting their chest to pop. Grab one dumbbell with both hands while lying face-up on a flat bench. Hold the dumbbell directly over your chest, and plant your feet flat on the floor.

Extend your hands beyond your head so that they are perpendicular to the floor. Keep your back pressed to the bench and start to slowly lower the weight as you arch your back slightly. Lower the dumbbell until your elbows are at ear level. Now, return your hand to the starting position. Repeat as necessary.

Difficulty level: Intermediate
Target muscle: Pecs, lats, chest
Equipment: Bench, dumbbell

 

8. Barbell Bench Press

mature man in gym doing barbell bench press exercise

If you are looking to build mass, I’ll suggest you include the barbell bench press in your routines. This is one of the staple chest exercises for men who hit the gym regularly. It is helpful to have a spotter around when doing this chest workout. The goal is to perform the exercise without moving or arching your back. Always remember to keep things reasonable with this exercise chest workouts for men at home don’t push yourself too hard.

Place your feet flat on the floor and lay face up on a bench, aligning your eyes with the bar. Grab the bar tightly with an overhand grip. Make sure your hands are slightly more than shoulder-width apart. Now, take the bar off the rack by fully extending your arms.

Let the bar hover above your chest for a few seconds before you start to lower it. Keep your elbows close during the gradual journey downward until the bar touches your upper chest. Pause very briefly before pushing the bar back up until your arms are fully extended again. Repeat as necessary.

Difficulty level: Advanced
Target muscle: Chest, deltoids, triceps
Equipment: Bench, barbell

 

9. Seated Pec Deck

man training hard at fitness gym doing seated pec deck exercise

The seated pec deck is so popular among gym-goers. And that’s because it gives consistent results, particularly around the chest area. It is pretty straightforward to do and looks easy, although it really isn’t. The good thing about the exercise is that it hits all the right spots, and you’ll see impressive results in no time, provided you remain consistent (without overdoing it, too!)

Here’s how to do the seated pec deck. Sit at the machine and grab the handles using an overhand grip. Make sure your elbows are at 90 degrees. Now, pull the handles backward. Ensure that the pull force is coming from your forearm and chest, and not your hands. If done correctly, you should feel the muscles stretching in your chest. Hold for one or two seconds before slowly returning to the initial position.

Difficulty level: Intermediate to advance
Target muscle: Chest, pectoralis major
Equipment: Pec chest workouts for men at home machine

 

10. Decline Pushup

man strength training core doing decline pushup outdoor

Like the regular pushup, the decline variation is one of the most effective chest exercises for men, particularly designed to hit the muscles of the shoulders and upper chest. By placing your feet on an elevated surface such as a stability ball, a step, bench, or box, you convert a regular pushup into a more effective bodyweight exercise.

Assume a plank position and place the balls of your feet on your preferred elevated surface. Whatever you choose, make sure the height is suitable for the strength of your upper body and your overall fitness level. Once your feet are up, tighten your core and glutes. If you do this correctly, your form should be straight from head to heel.

Lower your body in one smooth motion until your chest is only a few inches away from the floor. Make sure your hips don’t sag while you remain in that position for about 2 seconds. Now, push yourself slowly back up until you return to the starting position.

Difficulty level: Intermediate
Target muscle: Shoulders, upper chest
Equipment: Stability ball, short bench, or any elevated surface

Источник: https://nextluxury.com/mens-lifestyle-advice/chest-exercises-for-men/
the best bulking chest workouts

The bench press is one of the most recognizable exercises as a potent chest builder, but many lifters still struggle to gain size and strength in the chest with that lift alone. 

Building a bigger chest isn’t as simple as aimlessly cranking out some bench presses and push ups, and here’s why…

When looking to gain chest mass during a bulking process, it chest workouts for men at home recommended to include a variety of movements spanning across several rep ranges.  Your training should come from a combination of compound movements like flat and incline bench pressing, dips, dumbbell training, and more isolated movements chest workouts for men at home flyes.

The addition of higher rep training using machines is also helpful as they allow you to train the chest more frequently and at higher intensities without being limited by other muscle groups.

In short, the more you can train your chest (up to 2-3 times per week), and recover from that training properly (smart programming and eating enough food), the more you can repeat this muscle-building process.


Need a chest workouts for men at home program? Get 3 free workouts on Fitbod right now.


7 Must-Do Chest Exercises for Building a Bigger Chest

Below are seven of the best chest exercises to build a bigger chest for any level of lifter. 

I recommend training chest 2-3 times a week max, with each session lasting 4-8 total sets (no more than 20 sets per week for most people). 

For best results, start training these movements in the full range of motion and track your progress. More training volume does not alway equate to more muscle growth. 

Be sure to refer to the chest workouts below to learn more about how to grow a bigger chest by training multiple times a week.

The 7 best bulking chest exercises are: 

  • Flat Barbell Bench Press
  • Incline Barbell Bench Press
  • Floor Press
  • Dumbbell Bench Press (Incline or Flat)
  • Dumbbell Flye (Flat or Incline)
  • Dips
  • Deficit Push Ups

1. Flat Barbell Bench Press

the flat barbell bench press is an iconic chest exercise done for strength and muscle growth

The flat barbell bench press is an iconic chest exercise done for strength and muscle growth. This movement is great for developing the chest and triceps. It is important to set your upper back, maintain some arch and retract your scapulae to anchor the shoulders and expose the chest. 

If you are someone who cannot perform the barbell bench press, for whatever reason, you can opt to try the dumbbell bench press or the floor press (with dumbbells or a barbell).

Related Article: The Best Bulking Back Workouts: 8 Must-Do Exercises

2. Incline Barbell Bench Press

the incline barbell bench press is a great movement to increase upper pec muscle growth

The incline barbell bench press is a great movement to increase upper pec muscle growth and add diversity to your chest training program. 

I find these are great for increasing upper chest size for some lifters who have issues with flat bench presses.

Related Article: The Best Bulking Arm Workouts: 13 Must-Do Exercises

3. Floor Press

the floor press is a great way to progress a beginner or lifter rehabbing their shoulders or pecs into fuller ranges of motion bench pressing

The floor press can be done with a barbell or dumbbells, and is a great way to progress a beginner or lifter rehabbing their shoulders or pecs stay at home order massachusetts fuller ranges of motion bench pressing. 

By lying on the floor, you can decrease some of the stress placed on the shoulders and shift more on the chest and triceps.

4. Dumbbell Bench Press (Incline or Flat)

the dumbbell bench press is a barbell alternative that can be done to address unilateral strength differences

The dumbbell bench press is a barbell alternative that can be done to address unilateral strength differences and even increase the range of motion of the bench press. 

You can progress these exactly the same as the barbell flat and incline bench press. You still want to be sure to set you back and feel the stretch in the pecs as you descend to minimize shoulder stress and strain.

5. Dumbbell Flye (Flat or Incline)

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The dumbbell fly is an isolation chest exercise that can be done from a flat or incline bench position.

 This can be a tricky exercise to master, as many lifters fail to place the stress on the chest muscles and more on the shoulder joints. Be sure to watch this video on how to master the dumbbell fly.

6. Dips

dips are a great chest and triceps exercise that can be trained for heavy, medium, and light rep ranges

Dips are a great chest and triceps exercise that can be trained for heavy, medium, and light rep ranges. 

These are great for developing the lower regions of the chest, and can often be supersets with isolation exercises like flyes to further increase the muscle building effects.

7. Deficit Push Ups

doing push ups on a deficit you increase the range of motion and can increase muscle damage and growth

Deficit push ups, like push ups, are great chest exercises, however by doing them on a deficit you increase the range of motion and can increase muscle damage and growth. 

Like dips, these are a great way to progress from bodyweight movements into harder variations or pair them with other chest exercises in supersets to further muscle growth.

Machine or Cable Flyes

using machines is a great way to extend sets with drop sets, giant sets, or rest pause sets

Using machines is also a great way to extend sets with drop sets, giant sets, or rest pause sets to further stimulate new muscle and bust through muscle growth plateaus. 

Are you training from home with limited equipment? Try these at-home upper body workouts to build muscle now!

4 Training Techniques to Maximize Chest Growth

Below are four training tips and techniques you can use with the above exercises to maximize your discover deposit cash atm growth during your bulk and minimize injury.

Train in a Variety of Rep Ranges

When looking to build muscle, most lifters lock in on one rep range, typically the 8-12 rep range. 

While this is a good place to start when looking to build muscle, it can lead to massive gains being left behind. Instead of performing the same rep ranges, every session, you san jose earthquakes coach add variety into your training to push the muscles harder, force adaptations, and stay one step ahead of the body’s innate ability to adapt to stress.

In the chest growth program below, you will be training your chest multiple times per week, using a variety of rep ranges (5-10, 10-20, and 20-30 reps) to increase chest strength and size.

Emphasize the Full Range of Motion

Training in the fullest range of motion one can do is key for maximizing muscular stress and tension. 

By training in the fullest ranges of motion you are able to load the muscle fibers and place the greatest amount of stress on them while also minimising the need for excessive loading (which may actually contribute to joint pain or nervous system fatigue in more extreme cases).

When doing movements like dips, bench pressing, and flyes, be sure to go into a deep stretch. You can also increase the tension during movements by placing isometric holds at the end of the range of motion and holding at the top for peak muscular contraction. 

The key with finding the full range of motion during movements like the flye and dip is to perform the eccentric slowing and focus on feeling the stretch in the chest muscles. If you do not get a good pec stretch during those movements (let’s say you feel it in the shoulder), you need to either restrict ranges of motion briefly or reassess your technique (as the majority of the muscular tension and stress should be placed on the pecs).

Control the Eccentric Phase

Controlling the lowering phase (eccentric) is a great way to increase tension on the muscle. 

Increased tension often leads to greater muscle breakdown and ultimately growth. 

By emphasizing the eccentric phase, you also help to maintain proper control throughout the full range of motion which can help minimize injury risks and keep you training (and recovering properly), both of which are key to long term leg growth.

You can do this by taking your time lowering the weight during the bench press (instead of bouncing it off the body) or feeling the active stretch on the pecs during deficit push ups and flyes.

Pause at Full Range of Motion

You can also use pauses throughout the range of motion to place extra loading demands and tension on the muscle fibers, you call when in the deepest ranges of motion. 

It is important to maintain control and postural strength (flat back, for example) when pausing, rather than allow the body and muscles to relax and shoulders hunched forwards (especially in movements like the bench press and flye).

One great way to do this is to pause briefly when doing incline bench presses, dips, or flyers in the fully stretch position.

3 Chest Workouts to Build a Bigger Chest While Bulking

chest workouts to build a bigger chest while bulking

Below are three chest workouts you can do while bulking to build strength, size, and set the groundwork for a successful strength cycle to come. 

The below workouts can be done in the same week if you are looking for a complete chest training routine to do during your bulk. The total training volume per week is roughly 16 total work sets, which falls within the normal effective training volume ranges for most individuals jeffrey dahmer f is for family to maximize muscle growth while still being how do i access my capital one account to recover properly.

To progress this over the course of 4 weeks, you could simply add one or two work sets per week (choose one exercise from the entire week and add another set). This could look like the below work sets per week progression:

  • Week 1 = 16 work sets
  • Week 2 = 17-18 work sets
  • Week 3 = 18-20 work sets
  • Week 4 = 16 work sets (deload)

Note: that the movements may not change as frequently as people may think, as pink victoria secret jackets plus size key commonwealth bank and trust hours here is to select a few compound movements and do them using a variety of rep ranges to stimulate chest growth. 

Bulking Chest Workout #1: “Heavy” Chest Day Workout

  • Pause Incline Barbell Bench Press: 4 sets of 5-10 sets. Adding a pause on the chest will ensure no bouncing or momentum will be used, and should also result in the lifter maximizing tension throughout the movement.
  • Dumbbell Bench Press: 4 sets of 5-10 reps. Do these with a slow lowering phase and a brief stretch and hold with the dumbbells touching the outside of your chest/armpits.

This workout primarily focuses on training in the 5-10 rep range to develop chest and pressing strength and stress that overload the muscles with heavier loads. This workout is first in the training week to allow for the lifter to attack loads in the recovered state (assuming they are doing this early in the training week). 

This is best paired with the “medium” and/or “light” chest day workouts, as adding those in later during the week can really diversify training and stimulate new muscle growth, not just increase strength (but also increase muscle size, correct asymmetries, and increase back activation).

This workout is 8 total work sets. While it may not be a full on chest day that some people are used to, these 8 sets should be done with perfect form and intensity. Paired with another workout from below (or both), and you have a complete chest growth program you can do for weeks, if not months.

Bulking Chest Workout #2: “Medium” Chest Day Workout

medium chest day workout
  • Incline Barbell Bench Press: 3 sets of 10-20 reps. These can be done like the heavy day incline presses, however without the pause to allow you to keep the weight moving in a controlled manner.
  • Weighted or Machine Assisted Dip: 3 sets of 10-20 reps. You can do these with weight, with bodyweight, or with assistance. The key is to maintain good positioning and feel the chest stretch at the bottom and contract at the top. Be sure to fully extend the elbows at the top.

This workout primarily focuses on training in the 10-20 rep range to develop chest growth. 

This workout should be done after the heavier chest day as it can create a good amount of soreness and muscle fatigue. 

The focus here should always be on feeling the muscle, the stretch, and the contraction. At the end of every set, the muscle should feel beat up and weak, maybe even already sore. I find it best to perform the first set with a weight I can get close to 20 reps. 

As north texas marine used boats sets go on and fatigue sets in, I often will struggle to perform 10-12 good reps with the same starting weight. That is an effective way to add rep diversity to your overall training program. 

You will notice that this workout incorporates some machine work. Using machines or supported variations allow a lifter to attack the chest muscles without having to worry about form breakdown or fatigue in other muscles that will impact training. 

Bulking Chest Workout #3:  “Light” Chest Day Workout

  • Machine or Cable Flye: 2 sets of 20-30 reps. Do these with slow eccentrics and hold briefly at the top for a maximal muscle contraction. 
  • Deficit or Regular Push Up: 2 sets of 20-30 reps. Superset these with the flyes for a massive chest pump.

This workout is only 4 total work sets, however each set takes the muscle to true muscle fatigue, and quickly, so make the sets count. The emphasis should be on accumulating as many metabolites as you can within the muscle and get a huge muscle pump. 

This is best done at the end of the week or at least after the main heavy chest day workout is completed.


Looking for a workout program? Try using the Fitbod App, which will design your program based on your logged training data and goals. The workouts will adapt automatically to your levels of recovery and rate of progress. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Take the guesswork out of your workouts. Try 3 free workouts on Fitbod.


Check Out Our Other Bulking Workout Guides

Final Words

Building a bigger chest takes smart programming, hard training, heavy lifting, and eating a lot top banks in us food. 

Once you have your bulking meal plan figured out, be sure to maximize chest growth with the above workouts and exercises. 

Remember, growing mass and size doesn’t always need to come from lifting heavier loads, so be sure to lift heavy for the rep range you are training in, and always chase the muscle pump and muscle stretch and contraction.

Other Program Reviews


About The Author

Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FIT Strength and Conditioning, a growing global training company with gyms in New York City, Cincinnati, and online offering personal training, online custom coaching programs.

Источник: https://fitbod.me/blog/best-bulking-chest-workouts/

Mondays are renowned in the hardcore workout world as International Chest Day. Meatheads everywhere kick off the training week with set after set of barbell bench press reps to build up their barrel-shaped bodies, grunting and straining to beat their buddies to being strong enough to push the next set of plates. But then, they leave the weight room without hitting a single other implement (unless they're heading to the squat rack for a long round of biceps curls, of course).

We're mostly joking about that type of workout, but there are some kernels of truth in the telling. Pushing big weight (and working your way up to pushing big weight) is a worthy endeavor and a great way to stay motivated, but you shouldn't feel limited to only training your major mirror muscles using that single narrow-minded protocol.

There's more to training your chest than just doing presses and pec deck reps until your back fuses with the surface of the platform beneath you (hint: you shouldn't only be doing exercises with your back supported by a bench). By just staying within those comfortable realms, you're spurning all of the potential benefits that other moves could offer. You how to find my routing number us bank app to stimulate your muscles in different ways, so you can challenge them to adapt and grow as your training plan progresses. For that, you'll need variety.

You can train your chest at home or in a pinch with bodyweight moves like pushup variations, feature chest-centric movements in broader full-body workouts to spread the workload, and if you feel like you're lagging, even ramp up the volume beyond the Monday standard with multiple sessions dedicated to chest in a week.

There's a whole treasure trove full of workouts and exercises to be uncovered to blast the chest that can sculpt your pecs and push your upper body training days to the next level. Just remember, if your goal is to build chest muscle, you should aim to work using the right protocols for hypertrophy, with the most efficient rep schemes and rest periods. Likewise, you'll need to be eating right to gain muscle.

Here are some of the best chest exercises to do just that. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. Just remember, there's nothing wrong with a big bench for your chest—as long as your workout doesn't start and end there.

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The Chest-Building Exercises

Bench Press

Sure, we just talked about branching out beyond the bench press. But you can't avoid the exercise if you're serious about training—or even if you just step foot into any typical strength facility in the world. The move is standard for a reason: it works. Let's break it down with dumbbells for some variety.

Do it: This hypertrophy method means you're more focused on building muscle than pressing max weight, so keep your butt on the bench, with your feet flat on the floor and your glutes and core engaged. You should also drive your shoulder blades down into the bench.

Lift your dumbbells up, squeezing the handles tightly. Once your back is on the bench, don't just hold the weights with your elbows parallel to your shoulders. Keep your elbows at a 45-degree angle to help to keep your shoulders safe. Squeeze your chest to drive the weight up, then lower under control under the same path to just above your chest. Drive back up to hit another rep.

Chest Fly

One of the absolute chest workouts for men at home chest exercises, the linda holliday jupiter fl fly is all about creating tension through the movement. Your goal is not to flap your arms like a bird to take flight, like the name suggests—squeezing is the name of the game here. That means you'll probably use less weight than you might expect.

Do it: Lay on a flat bench, gripping dumbbells in each hand. Press the weights up above your chest, keeping them from touching, with your pinkies turned slightly inward. Maintain full body tension on the bench.

Lower your arms down moving only at your shoulders, keeping a slight elbow bend. Only go as deep as your shoulder mobility allows. Squeeze your shoulder blades to raise the weight back up to the starting position, and emphasize the squeeze in your chest at the top.

Dumbbell Floor Press

No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest pump. This is another excellent option for building up your chest with home workouts, since all you'll need are some weights and some space to spread out.

Do it: Lay back on the floor gripping a pair of dumbbells tightly. Keep your feet flat on the floor, driving with your heels and squeezing your glutes. Keep your elbows at a 45 degree angle relative to your torso to keep your shoulders safe.

Press the dumbbells up and squeeze your chest at the top position. Lower back with control, allowing your elbows to rest briefly on the ground.

Band Chest Fly

For a great warmup before a chest workout or a killer burnout to finish one, try out the band chest fly. The move isn't much different than its big brother, the cable fly (more on that below) or the dumbbell fly, but the use of exercise bands makes it more accessible, and potentially another exercise you can do at home. "This exercise can be an extremely effective single or double arm exercise increasing hypertrophy and muscular endurance (providing that pump) without putting the amount of stress on the shoulder joints that a chest fly with a dumbbell would," says athlete performance and development specialist Curtis Shannon, C.S.C.S.

"I like programming it as an accessory, warmup/priming, filler, or finisher lift. It can also be programmed with a global lower and upper body pull exercise, such as a deadlift or bent over row. Or simply use it as a “beach day” workout exercise that focuses on high volume for that “pump&rdquo."

Do it: Attach two bands to a stable base, like a power rack or tower. Grab the ends columbia state community college scholarships the bands in each hand, wrapping around your palms. Stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips and avoid rounding your back.

Without changing the bend in your arms, bring your hands together. Slowly reverse the movement, keeping the bands controlled.

Batwing Fly

Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used brenton harrison tarrant religion the move, and try alternating between overhand and neutral grips to switch things up.

Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back.

Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your how much do you get for unemployment in utah extended, stretching the muscles.

Half-Kneeling Chest Press

Take a knee for some chest gains. The half-kneeling chest press also gives you the opportunity to hone your core while you're off-balance, offering even more benefits and making the exercise more realistic. "In the real world, we don't get to work symmetrically. We're kind of off balance a little bit," said Men's Health fitness director Ebenezer Samuel, C.S.C.S. "This puts you in an off-balance position."

Do it: Kneel with one leg forward in front of a cable machine setup. Grab the cable with the same hand as the knee that's down on the ground. Keeping your core tight and your up-knee straight, press the cable out in front of your chest. As you return your arm back to the starting position, avoid turning with the cable by squeezing your core and stabilizing your hip against the ground.

Incline Dumbbell Bench Press

This is an upper body push exercise that targets the pectoralis major (upper chest), clavicular, costal and sternal head, along with the anterior deltoids, triceps, biceps and serratus anterior.

"This is a great exercise to implement into your program, giving your upper body push routine some variety," Shannon says. "The mechanical load and position on the incline bench press provides a greater challenge than the flat or decline bench. This will essentially allow you to get a greater adaptational response with less weight than with the flat benchpress. I personally feel more muscle in the chest and less stress in the shoulder joint when I perform this exercise, in comparison to the flat bench."

Shannon recommends programming this as either a primary or accessory lift. The prescription all depends on the load, intensity and volume.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet, which should be flat on the floor. Keep your core tight and avoid arching your back, which means your butt should be glued to the seat.

Press the dumbbells up, directly above the shoulders. You might have seen some people in the gym knocking the weights together at the top, but there's no need to do that here. Lower the dumbbells to chest level—but don't stress on how deep you go—before you press them back up for the next rep.

Close-Grip Bench Press

You can lift more weight with a barbell than with dumbbells because they’re more stable. That’s why barbell presses generally build more raw strength in your chest. But this variation puts more focus on your triceps, so you'll get the added bonus of extra work for the biggest muscles in your arms, too.

Do it: Using an overhand grip that’s a bit narrower than shoulder width, hold a barbell above your sternum with your arms straight. Lower the bar to your chest. Hold for 1 second. Press the bar up.

Cable Fly

When it comes to working their pecs, most guys just press. Adding the fly to your routine gives your pecs and front deltoids a new stimulus.

Do it: Attach two stirrup handles to the high-pulley cables of a cable-crossover station. Grab a handle with each hand, and stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips; don’t round your back.

Without changing the bend in your arms, bring your hands together. Slowly reverse the movement.

Photograph by Beth Bischoff

Decline Dumbbell Bench Press

Changing the angle on the bench does more than just switch up the scenery. This exercise zeroes in on your lower chest, helping to build serious size, according to Tyler English, C.S.C.S., author of Natural Bodybuilder’s Bible.

Do it: Lie on a decline bench with your shins hooked beneath the leg support. Hold a pair of dumbbells above your chest with your arms straight. Your palms should face your feet and the weights should be just outside your shoulders.

Lower the dumbbells to your chest, pause, and then press them back up to the starting position.

Photograph by Beth Bischoff

Band or Chain Barbell Bench Press

Adding chains or bands to the ends of a barbell changes the load as you move through the different phases of the lift.

Each chain link weighs 'X' amount of pounds, and that poundage is now something you're actually lifting and managing. As you move through the eccentric (lengthening) part of the lift, lowering the weight to your chest, you're lessening the load as there is more of the chain on the ground. When you press the weight up, you lift more links of the chain up, bringing that extra weight up. Bands work in a similar manner using the constant tension on the bar.

Do it: Hang a chain over each end of the barbell, or anchor resistance bands to the bench and place them over each end of the bar. Start without weight, in order to get used to the unstable bar.

Grab the barbell and lie on a bench. Using an overhand grip that’s just beyond shoulder width, hold the bar above your sternum, keeping your arms straight. Lower the bar to your chest, and then push it back to the starting position.

Plyometric Pushup

Men's Health

This explosive pushup nails the fast-twitch muscles in your chest, priming them for growth, said English. The movement also gives you another, more powerful option for at-home chest development.

Do it: Get into a pushup position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line from head to heels. Brace your core.

Lower your chest to the floor and then press up explosively so your hands come off the floor. If you can pull it off, clap your hands together before returning to the starting position on the ground.

Single-Arm Dumbbell Bench Press

Men's Health

This exercise hits your chest like any awesome bench variation. But what makes it north central high school hockey special is that the other side of your body, specifically your core, has to lock down so the dumbbell doesn’t pull you off the bench, says Dan John, legendary strength coach.

The end result: The exercise sculpts your chest—and abs—to a greater degree.

Do it: Lie with your back flat on a bench holding a dumbbell in your right hand. Press the dumbbell directly over your chest until your arm is straight. Slowly lower the dumbbell to the right side of your chest.

Pause, then press it back up. Do all your reps on your right side, and then repeat on your left.

Suspended Pushup

Men's Health

Performing pushups with your hands in an unstable suspension trainer works your core, chest, and stabilizer muscles harder than doing pushups on the floor, said English. Using the TRX straps makes this another more accessible option for home training.

Do it: Grab the handles of a TRX strap and extend your arms in front of your chest. Your feet best apy savings account 2020 be shoulder-width apart and your body anywhere from 45 degrees to parallel from the floor. Your body should form a straight line from head to heels.

Lower your chest toward the floor until your hands are just outside your shoulders. Keep your elbows in and your head in a neutral position as you lower. Brace your core throughout the movement.

Standing One-Arm Landmine Press

Most chest presses stress your shoulders. This exercise nails your chest while improving your shoulder mobility.

Your shoulder blade discover credit card check status with you as you press, putting less strain on the joint, said Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA.

And because your core has to lock down to prevent your torso from bending back or twisting, it also rocks your abs.

Do it: Perform this unique exercise by placing one end of a barbell securely into the corner, grabbing the opposite end with one arm. Stand with your feet shoulder-width apart, bending slightly at the knees while pushing your butt back.

Start with your elbow by your side with your wrist up near your shoulder. Brace your core and press your arm straight up and out toward the ceiling.

Brett Williams, NASMBrett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

Ebenezer Samuel, C.S.C.S.Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.menshealth.com/fitness/a19547186/best-chest-exercises/

Upper Chest Workout To Achieve Shredded Pecs

Upper Chest Workout That Will Turn You Into A Shredded Beast

When people are trying to perfectly sculpt their pecs, the upper chest muscles are sometimes unduly forgotten. They’re small, they’re not growing so fast, so why pay attention to them in your workout routine? Isn’t it better to focus on more impressive main chest muscles? Well, turns out that it isn’t. If you want to achieve that fully armoured look, focusing on your upper chest is unavoidable. Read this article to sort out how to work on your upper chest muscles to make them finally do their job, and which exercises to incorporate in your training routine to build up the broad and strong chest you’re aiming for.

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What Are The Upper Chest Muscles?

The main muscle of your chest is pectoralis major. It consists of the upper pec, called clavicular head, and the lower pec, called sterna head. The thing is, your upper pec muscle runs at a different angle to the rest of your chest muscles. Consequently, they’re often underdeveloped as the majority of exercises aiming at chest muscles fail to strain them enough. That’s why, if you’re reading this article, your workout probably needs restructuring in order to properly target the upper chest. Follow these recommendations to adapt your workout routine to your goals in order to achieve that drool-worthy Greek god body.

Read More:How To Get Rid Of Chest Fat-The Most Effective Fat Burning Exercises

upper chest workout at home

How To Workout Your Upper Chest

1. Begin With The Multi-Joint Upper Chest Movement

The easiest and most obvious solution to target your upper pecs is to strain them first thing in your workout. So, instead of starting your workout on the flat bench, begin with the incline bench press. When you flip those movements, you’ll find that you’re significantly stronger, and can do more, because you’re not drained after completing a ton of other exercises yet. That’s why it’s recommended chest workouts for men at home begin with the upper chest. Forcing the chest workouts for men at home to lift more than they’re accustomed to will put you on the road to the shredded walmart play day pool. Besides, when you do more on inclines, don’t hesitate to use a bit more challenging weight. 

2. The Fixed Bench Is Not The Best Choice

If you take a closer look at incline  bench-press stations, you’ll see that the angle of the bench is typically around 45 degrees. There’s no natural law claiming that the upper pecs must be worked continuously from the same angle. Actually, if you variate the bench positions, the development of your chest muscles will be more effective. Chest workouts for men at home at the bench that can be adjusted, you can notice a couple of positions marked by notches. If you strongly wish to improve your upper chest, all of those positions will serve you earlier or at&t vs verizon Follow our 5 best exercises for your most productive upper chest workout.

Dropping pounds by the dozens without putting yourself through the wringer is everyone’s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? Keep yourself in prime shape with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!

best upper chest workout

Exercises For Your Upper Chest

  • Incline Barbell Bench Press

Set the bench at a 30-45 degree angle and you’ll force  your upper pecs to literally do the heavy lifting. 

You’ll have to experiment with different bench positions  within that range as the optimum angle varies individually.  Make sure not to set the angle too steep or you’ll end up targeting your delts. 

Lie down on the bench: your eyes should be just under the bar. Grab the barbell with an overhand grip roughly shoulder-width apart and hold it above your chest. Some guys find it more effective to raise their chest up and retract their shoulders at this point as if you’re squeezing a pencil with your back. Breathe in while lowering the bar. Don’t allow your elbows to flare out as this will reduce tension in your chest muscles and can cause injury. Ensure that the bar actually touches your chest so that you get a full range of motion. Half reps won’t make an effect with this exercise. Breathe out with a strong push and lift the bar into the air. Lower and repeat. 

Aim for 4 sets of between 6-8 reads with a minute of rest between each repetition.

Read More:Why Is It Important To Ease Into An Exercise Program: Expert’s Take On No-Rush Beginner Workouts

  • Incline Dumbbell Bench Press

As with the incline barbell press,  set your bench to a 30-45 degree angle. 

Rest the dumbbells vertically on your thighs while sitting upright. Lean backward so that your head is pressed against the bench. Then, bend your elbows and get the weights in position. They must be at the same level with your shoulders and chest. 

Push the dumbbells upward and toward each other in an arcing motion, but stop when the weights are a couple of centimeters apart. Don’t smash the weights together as it will reduce the tension in your upper chest. While the weights are in their highest position in the arc, squeeze your upper pecs so that you can feel the tension in them. Now, slowly reverse the upward motion and lower the dumbbells. 

Aim for 4 sets of between 8-10 reps with a minute of rest between each repetition

upper chest workout

  • Low To High Cable Crossovers

This is one of the most efficient upper chest target exercises. They’re an amazing choice to perfectly sculpt the shredded pecs. 

 Hold the handles roughly at hip level with your arms at your sides. You should angle them roughly 45 degrees to the floor. Your palms should be facing forward. If there are stirrup handles in your gym, they fit the best for this exercise but all handles will work. Breathe out, and bring your hands to about eye level in a wide arc motion. Your hands should come together in front of your chest, and your palms should face up. Squeeze your chest muscles for about a second. Lower while breathing out and repeat. 

Aim for 4 sets of between 10-12 reps with a minute rest between each workout.

The incline in this exercise is not in the equipment being used or the position of the body. Instead, it’s in the real movement of the resistance itself. When you pull the weight upwards, your upper chest muscle gets a huge contraction, and that’s exactly what you need. It is remarkably safer than flyes that need a bench due to less risk of overstretching, which is caused by gravity pulling the weights lower than you thought it would. It also allows you to strongly hit the pec group as a whole a lot harder without a lot of worrying. 

From a standing start and pulleys at either side of you, set to a low position. Now hold the handles with an underhanded grip and lift upwards and outwards until the two meet in the middle. Contract tightly and return to your starting position. Stop when you meet in the middle, and then lower the cables back down in a controlled way to keep time under tension high.

Aim for 4 sets of between 6-8 reps with a minute rest between each set.

upper chest workout

This is an essential part of every workout aiming at upper chest. It focuses on the upper chest while still working on mid-and low-chest muscles. 

Take an adjustable bench over to a dual set of cables, put it between the pulleys and set it at a  30-45 degree angle. Drop the pulleys to their lowest level, the floor level would be perfect. Select the same weight on each of the pulleys. Lie down on the bench and take a pulley in each of your hands. Bring your hands together at arm’s length in front of your face. Lower your arms out at both sides in an arc-shaped movement while breathing in. You should slightly bent them so that you don’t overstretch your biceps. Bring your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for about a second. 

Aim for 4 sets of between 8-10 reps with a minute rest between each set.

Conclusion

To sum up, achieving shredded pecs might be a resource-demanding and challenging task, yet, if properly dealt with, it can bring amazing results. However, with every thoroughly developed workout routine comes a nutritious diet. To sculpt your perfect chest you need a high amount of healthy proteins (3, 4).Proteins repair damaged tissue, amp up brain activity, relieve muscle soreness, boost your immunity and curb hunger. Above all, perking up protein intake is the best method to increase muscle gains. Of course, you can enrich your diet with protein bars and powders, yet the natural sources of protein like legumes, nuts and seeds are also remarkably nutritious. High-fiber foods are similarly indispensable for a healthy workout dietary regime.  Look through the Mediterranean or the Keto diet, for instance. Last but not least, it is crucial to keep your water intake high (1, 2) especially during the time of high physical activity, so don’t forget to guzzle some water before and after your training. Start a day with a glass of refreshing lemon water to amplify your workout results.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Dehydration (1997, medlineplus.gov)
  2. Drinking water and Health (1977, nap.edu)
  3. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range (2017, ncbi.nlm.nih.gov)
  4. Protein (n.d., hsph.harvard.edu)
A. Porter

Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.

I. Grebeniuk

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

Источник: https://betterme.world/articles/upper-chest-workout/