Best Chest Workout: 10 Exercises to Increase Your Chest Mass
More than the hunky upper body, the best chest workout gives muscle strength for your biceps and triceps. Even professional body builders had one moment of their workout routine focused on their chest mass. This is like concentrating on upper body posture and performance.
If you are planning to perform some chest exercises as well, then you must follow these 10 awesome workouts for upper body development.
10. Dumbbell Flyes
Hold 1 dumbbell on each hand and lay your back flat on a workout bench. With both feet on the floor, lower both dumbbells to your sides at the same time. Then, bring them together far above your chest. Repeat the workout to enhance your chest buildup, biceps, and triceps.
9. Barbell Incline Bench Press
Lay your back on an inclined workout bench. Use a wide overhand grip and carefully dismount the barbell from its rack. Lower the weights towards your chest and push the bars upward until you fully stretch your arms. This workout can also stabilize your biceps when done properly.
8. Barbell Bench Press
Unlike the inclined bench press, you need to lay your back on a flat bench. Carefully remove the barbell from its rack with the use of overhand grip. Slowly bring the bars down to your mid chest and push it by stretching your arms upward. Don’t grip the bars too widely or you will compromise your range of motion.
7. Dumbbell Bench Press
Start this workout by sitting on a bench while resting the dumbbells on your thighs. Slowly lay your back on the bench and move the weights to your shoulder. Once you are ready, stretch your arms upward to push the dumbbells then lower them back to your shoulder sides. Repeat the process and make sure you follow a single pattern for the entire workout.
6. Decline Dumbbell Flyes
While holding a dumbbell on each hand, lay your back on a declined bench. Bend your arms to let your abs support the weights. Lower the dumbbells to your chest’s sides and push them upward by extending your arms above your chest. Make sure to bring the dumbbells together and repeat the process using the hugging motion pattern.
This is one of the most basic yet best chest workout you can use to increase your chest mass. Begin by lying prone on the floor with both hands apart as far as your shoulder width. Raise your body by extending your arms toward the floor, and then lower it back by bending your arms again. You can increase the challenge by elevating your feet or adding weights on your back.
4. Lever Incline Chest Press
Sit with the lever grips below your upper chest. Hold the lever grips and make sure your elbows are out toward the equipment’s sides. When ready, push the levers upward until you fully extend your arms. Slowly return the levers until you feel your chest muscles stretching. Repeat the process and make sure to grip the levers properly to enjoy ease of motion.
3. Incline Dumbbell Press
Sit and lay your back on an inclined workout bench while resting your feet on the floor. Place the dumbbells to the sides of your chest and make sure that your upper arms are under the weights. Push the dumbbells upward by extending your arms fully. Slowly lower them back and repeat the process using a single workout motion.
2. Drop Push
Place boxes or platforms 3 feet apart. Rest each hand on both platforms and create a push up position in between. With proper posture, push yourself upward and then drop your body to the ground. Do this by pulling your hands to your shoulder width and allowing your hands to absorb the impact. Push yourself back to the platform by stretching your hands toward the floor.
1. Single-Arm Push Up
Do the standard push up position with both hands on the floor. Slowly place one of your arms on your back and spread both legs apart to form a letter “Y” position. From this point, lower your body with your bicep parallel to the floor. Hold for 5 seconds before raising your body up and then repeat the process.
Do you know another best chest workout that builds upper body and mass? Share your own list now by posting it under the comments section below.