Chest Workouts
3 Of The Most Effective Chest Workouts
Chest workouts are essential since they engage your chest muscles. Apart from helping in improving your physique, chest workouts help in making your chest strong. This is essential since the chest muscles are used the entire day for doing various activities. When you work out the chest, you ensure that your pectoral muscles and many other smaller muscles get a good workout.
3 Best Chest Workouts
The following are three chest workouts that can get you the best results. Add any of these exercises to your daily routine to get the best results. Add warm up and cool down routines to make the workout effective.
1. Barbell Bench Press
You need a barbell to do this exercise. You would also need a bench to do it correctly. You can do this exercise at your gym or you can get a barbell to do it at home. Here’s how you do the barbell bench press:
- Lie down back down on the bench. Let your feet rest firm on the floor. Ensure that your back is flat. You need to ensure that your head is on the bench with your shoulders and butt.
- Hold the barbells with your thumb firmly holding the bar. You can take help from someone to set the bar in the start position, if needed.
- Move the bar up over your chest ensuring that your elbows are straight.
- Inhale while moving the bar down slowly. Move it till it reaches your chest. Exhale and bring the bar back up. Continue for 8 to 12 reps.
2. Chest Press
Here is a simple exercise that needs just dumb bells. You need a bench to do this exercise. Here’s how you can do it:
- Lie on the bench with your feet placed on the ground and the knees bent.
- Hold a dumbbell in each of your hands at the chest position.
- Exhale while you lift your hands pushing the dumbbells away until your arms move up. The elbows can be bent slightly.
- Pull the dumbbells back towards you and inhale. While doing the chest press, make sure that the dumbbells don’t touch your chest.
- Repeat this 8 to 12 reps.
3. Pushups
This is without a doubt one of the best exercise routines. It is an exercise you can do anywhere and at any time. While it is not as effective as the bench press, apart from strengthening the chest it also strengthens your arms and shoulders. If you have had a busy day with no time to go the gym, then pushups are the best way to get a chest workout.
- When you do the pushups, use your toes for support. Keep your abs tight and let your back be flat.
- It is important that the neck is in alignment with the spine. Ensure that the elbows are close to your sides .
- Keep your hands under the shoulders. Lower yourself slowly until your chest comes near the floor.
- Push up until your elbows straighten,
- Repeat this for 8 to 16 reps.
