12 Chest Workout Your Way To Success 2017
A beautiful & powerful looking upper body starts with a chiseled chest. And there are no better power tools for sculpting your pecs than the 12 exercises that follow. This isn’t a list of the hardest chest exercises. It’s focused on the best-of-the-best mass builders, with a little bit of instruction and explanation to complement each choice.You can swap exercises in your current routine for these choices, build your own chest workout with a handful of them, or just try one when your standard chest workout gets stale Choose two or three to chest workout into your routine, and for best results, rotate in new movements every 3 or 4 weeks.
DUMBBELL SQUEEZE PRESS:
Squeezing the weights together during a chest workout press shifts all the stress onto your pectorals. This simple tweak engages them throughout the entire range of motion, which is a key-factor in maximize muscle growth.
Do it: Lie on a bench holding a pair of dumbbells with your arms straight above your chest, palms facing together. Let the weights touch and squeeze them together as hard & solid as possible.
Maintain this squeeze the entire time, making sure the dumbbells stay in get in touch with with each other. Lower the weights to the sides of your chest, and then push them back up to the starting-position.
INCLINE DUMBBELL BENCH PRESS (Chest Workout):
Pressing from an incline chest workout the clavicular head of your chest, says Brad Schoenfeld, C.S.C.S., Ph.D. Working that muscle—which resides high on your chest—gives your Pecs extra pop.
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 curved toward your foot.Lower the dumbbells to chest level, and then press them back up to the starting position.
Adding weight to the typical exercise forces your muscles to work harder and keeps your rep variety low enough that you’ll pack on serious muscle, Jason Hartman, C.S.C.S., a trainer for the U.S. Special Forces.Add load in the form of a plate, weight vest, or sandbag thrown over your back.
Do it: Assume a pushup position wearing a weight vest or with a sandbag draped over your upper back or a weight plate impartial on your upper back. Your arms should be straight and hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up.
CHEST SQUEEZE PUSHUP:
This exercise tasks you with squeezing a pair of dumbbells as one while doing a pushup.“The squeezing action creates a stimulus that really fires up the muscle fibers in your chest,” says BJ Gaddour, Men’s Health Fitness Advisor.
Do it: Place Medicine ball next to each other so that they’re touching with hands. Assume a standard pushup position, grabbing a Medicine ball with each hand. Your arms should be straight and your body should form a straight line from your ankles to your head.Forcefully press the weights together, and lower your body until your chest nearly touches the ball your body back up and repeat, but don’t stop “squeezing” the dumbbells together.
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 usually build more raw power in your chest.To protect your shoulders, strength coach Bret Contreras, C.S.C.S., recommends using a close grip—that is, placing your hands just outside of shoulder width.
“This is the most joint-friendly barbell difference of the bench press, allowing people with shoulder issues to still reap the benefits of pressing,” Contreras says.
Do it: Using an overhand grip that’s a bit narrower than shoulder width, hold a barbell on top of your sternum with your arms straight. Lower the bar to your chest. Hold for 1 second. Press the bar up.
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.“I like using cables for this because they provide steady tension throughout the whole movement,” says Schoenfeld.
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.
DECLINE DUMBBELL BENCH PRESS:
The exercise zeroes in on your lower chest, building serious size, says 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 hold up. 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.
This exercise is a stepping-stone to the popular one-arm pushup, explains Gaddour.
“It develops your chest, triceps, abs, and shoulders like crazy, and teaches you to steady your core,” he says.
Do it: Assume a pushup position with your left hand straight under your shoulder. Fully extend your right arm straight out to your side and place your hand on a medicine ball or low step. Bend your left elbow to slowly lower your chest down to the floor, making sure to keep the brunt of your bodyweight on your left hand.Once your chest is just above the floor, push yourself back up. Do all your reps on one side, and then switch sides.
BAND OR CHAIN BARBELL BENCH PRESS:
Adding chains or bands to the ends of a barbell makes it unbalanced. The volatility forces your core and stabilizer muscles to kick in to a higher degree, according to research conducted at the University of New England.That gives your chest a new stimulus, promoting strength.
Do it: Hang a chain over each end of the barbell, or anchor battle 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.
This volatile pushup nails the fast-twitch muscles in your chest, priming them for growth, says English.
Do it: Get into a pushup position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a directly 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 ground.
SINGLE-ARM DUMBBELL BENCH PRESS:
This chest workout hits your chest like any awesome bench variation. But what makes it particularly special is that your other side has to lock down so the dumbbell doesn’t pull you off the bench, says Dan John, strength coach and author of interference.The end result: It 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.
STANDING ONE-ARM LANDMINE PRESS:
The majority chest presses stress your shoulders. This chest workout nails your chest while improving your shoulder mobility.Your shoulder blade moves with you as you press, putting less strain on the joint, says 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 parody, 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.
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