Great Chest Exercises For Men

Great Chest Exercises For Men
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Great Chest Exercises For Men

Hello, In this article I would like to touch on the chest area, for men, and how to get a great looking chest. There are a few simple chest exercises you can do that have super results. You can do these at home or in the gym and they don;t take up much of your workout time. let's get into it.

Great Chest Exercises For Men

First, let me give you a few facts about your chest muscles and how they can affect you if you ignore them. Your posture is affected by your chest muscles. If the muscles are too tight from lack of exercise or stretching, you will have a definite "hunched" over look. That is not a pretty site. They need to be stretched. It is as easy as standing up straight, putting your arm bent against a wall, and pushing your shoulder towards the wall while holding yourself back with your arm. Do this on both sides and repeat a few times. This will loosen up your chest muscles allowing you stand up straight.

Great Chest Exercises For Men
Great Chest Exercises For Men
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Secondly, if you stop lifting for a period of time, your chest muscles lose their definition first. They do not get a lot of stress in your lifting like other muscle groups do, therefore, they will start to lose their definition faster.

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Another mistake you can make, while lifting, is to lift more than you are capable of too fast and can tear you chest muscles quite easily. This will slow up your progress because you will have to heal those muscles up before you continue with your lifting program.

Here are couple of ways to build those chest muscles slowly and progressively without injury. One method, and you always start slowly, is to do a series of push ups and chest dips,alternating between the 2, without resting. A chest dip is using parallel bars and basically doing a standing push up. You would do between 6-8 dips then 6-8 push ups. Then lower the number of dips and push ups by 1 or 2 until you end up with none left to do. No resting between. This will tire out the muscles and start building them up. Do these every other day. When you are comfortable, increase the number of each exercise that you do. You will see amazing results in no time.

This next type of chest workout involves 3 different sets of exercises with a day off in between. You do them just 3 times a week.

The first day you will do 2 sets of dips and 2 sets of push ups 12-20 reps in each set with a short resting period in between. Believe me, this will tire your chest muscles out. You can incorporate these 3 days of different exercises into your normal lifting routine.

On the second day you will need barbells and a workout bench that inclines also. You will do a barbell bench press. You lie on your back on the bench, feet flat on the floor, hold the barbell up, then bring down slowly to your chest, then lift back up slowly. You do the same position for the barbell incline lift except the bench is inclined up slightly. You decide what weight is comfortable to start with. Do NOT do too much weight too soon.

This is a marathon not a sprint. You will lift they weight you choose, 4-6 times from each position. Do 4 sets of each resting for a couple of minutes between each set of 4 or 6 lifts. You will feel the burn.

On the third day, you can do either other exercise from above again, or mix them up a bit and do a little of each one. Just 3 days a week is all you need. Do not do more than that.

There you have it. Some super exercises to help you grow your chest muscles and get that chiseled look the ladies love. I can not stress enough the importance of not over doing it at the start. Build slowly to avoid sore muscles and injury. your patience will be rewarded with a great looking chest before you know it.

Thanks For Reading, Scott

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Great Chest Exercises For Men

Best Chest Exercises For a Complete Pectoral Workout

Best Chest Exercises For a Complete Pectoral Workout
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Best Chest Exercises For a Complete Pectoral Workout

The chest or pectoral muscles are second only to the biceps for show muscles.  Thus it is very important to have a big strong perky chest.  The Chest muscles are also pretty big, so by exercising them very well, you get a tough workout. A lot of bodybuilders only swear by heavy bench pressing to get strong pecs.  Of course it's better to get some variety into your chest workout.  Here are some of my favorite chest exercises.

Best Chest Exercises For a Complete Pectoral Workout

1. Seated Chest Presses

Best Chest Exercises For a Complete Pectoral Workout
Best Chest Exercises For a Complete Pectoral Workout
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This works in a similar way as the lying down bench press, but using this machine you are seated.  You use similar movements as the bench press, but because it is a machine your movements are stabilized and the weights are not bobbing around, meaning that you get a more focused workout for your pectoral muscles.  A very easy chest exercise, you grip the handles and just push it forward in controlled motion.  Do not lock elbows at end of extension. Do 3 sets of 10-12 reps.

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2. Cable Crossovers (High cables or low Cables)

Stand with your one foot forward for balance, grip the upper cable handles tightly and push forward and down bringing your hands to each other, slowly releasing it back again in a controlled movement.  This chest exercise focusses a lot of energy to your chest muscles and done correctly is one of the best exercises for your chest. High cable is better for lower chest muscles and low cable is good for inner chest muscles.  Repeat in 3 sets of 10-12 reps.

3. Incline or Decline Flyes

This exercise is very good for the upper part of the chest muscles.  Adjust the bench to about a 45 degrees angle. Lie on your back and hold two dumbbells at your sides with your elbows bent at about 90 degrees. (for decline just lie with your head closer to the floor.  Now arc the weights upward bringing the weights close to each other (about 6 in.), holding your elbows locked at 90 degrees, slowly lowering them again and repeat.  Do 3 sets of 10-12 reps.

4. Bench Press Wide Grip

Extend your grip a bit doing this chest muscle exercise.  Pushing the barbell upward while lying down on a flat bench with the hands in a wide grip is a very good exercise for the lower chest muscles.  The all time favorite chest muscle exercise for most bodybuilders.

5. Bench Press Close Grip

The same exercise as above, but do it with your hands closer together to get more focus on your inner chest muscles and triceps.  Very good chest exercise  for some power sets.

6. Dips

Doing dips with our elbows out puts more emphasis on lower pectorals and dips with elbows tucked in puts more focus on the inner chest muscles. 

There are others, but these are some of the best chest exercises.  Try and do about 3-4 of them each chest workout. Each exercise should be done in 3 sets of about 8-12 reps each.  Rest in between your sets for about 30 seconds to 2 mins, but not more than that.  If you do a good heavy chest workout, make sure and rest them for about 5 days, so they get plenty of time to rest and grow.

If you want more chest exercises and complete chest workouts with videos how to do them and precise instructions to get perfect chest muscles I can recommend that you invest in a muscle building guide that works, like the top selling No-Nonsense Muscle Building Program by Vince DelMonte or you can quickly read a Full Review of No-Nonsense Muscle Building to see if it is the right program for you.

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Best Chest Exercises For a Complete Pectoral Workout

Best Chest Exercises - The 3 Best Chest Workouts to Help You Get a Full and Balanced Chest in Weeks

Best Chest Exercises - The 3 Best Chest Workouts to Help You Get a Full and Balanced Chest in Weeks
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Best Chest Exercises - The 3 Best Chest Workouts to Help You Get a Full and Balanced Chest in Weeks

You obviously want a fuller and more balanced chest since you're reading this article. I'm sure you've read a lot about how to develop that perfect chest then I'm sure you've been as confused as I was at the beginning. Finding the best chest exercises isn't as easy as you'd think and it's not as simple as pushing hundreds of pounds up towards the ceiling either. This article will help you identify the best chest workouts that will help you develop a more balanced chest.

Best Chest Exercises - The 3 Best Chest Workouts to Help You Get a Full and Balanced Chest in Weeks

The upper pecks are very important in order to bring out your chest because it's the most visible aspect of your chest muscles. But if you're really serious about getting a full chest then you have to attack it from every angle using many different movements. Bench pressing with heavy loads will help, but to get those perfect pecs you need some targeted chest exercises. Here are the 3 best chest exercises that will do just that.

Best Chest Exercises - The 3 Best Chest Workouts to Help You Get a Full and Balanced Chest in Weeks
Best Chest Exercises - The 3 Best Chest Workouts to Help You Get a Full and Balanced Chest in Weeks
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Seated Chest Press

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Best Chest Exercises - The 3 Best Chest Workouts to Help You Get a Full and Balanced Chest in Weeks

This is similar to the flat bench press but has an advantage to it. In a flat bench press your arms strain to stop the weights from moving around as you extend and bring the bar back towards your chest. When done using the seated chest press machine you can concentrate on targeting just your pecs and this lets your focus totally on that area. Extend your arms forward in a slow and controlled motion and as you do so, squeeze your chest muscles and focus your mind on your pecs. Don't lock your elbows when you've push out fully. Slowly let the weights pull your arms back towards your chest and concentrate on this negative motion and feel the tear on your chest. Take a longer time to bring the arms back and focus on mind on your pecs. 3 sets of 10 reps is a good workout.

Cable Crossovers

Stand up at the cable station and grab onto the handles placing a foot in front of you for support. Bring your hands down towards your hips in an angle in front of you while you bend forward and feel the burn on your chest. Squeeze your chest muscles tight. Hold for a 4 seconds and then slowly let the weights pull your arms back to where they started out while you feel the stretch on your chest. Remember to take it slow and easy. Don't rush it. Do 3 sets of 10 reps.

Inclined Flyes

This is the last of the best chest exercises. Move the bench up to a 45 degree angle and lie down on it holding dumbbells in each hand and bringing your elbows to a 90 degree angle. Arc your elbows towards the ceiling and bring the dumbbells together at the top. Imaging hugging a large tree. That's the motion you want to maintain. Squeeze your chest muscles as you do so. Slowly bring your elbows down to the starting position and feel the stretch on your pecs as you do. Remember to do this slow and easy. 3 sets of 10 reps is perfect.

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Best Chest Exercises - The 3 Best Chest Workouts to Help You Get a Full and Balanced Chest in Weeks

The Best Exercises For Chest Definition

The Best Exercises For Chest Definition
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The Best Exercises For Chest Definition

Most people go about building a nice looking chest all wrong

The Best Exercises For Chest Definition

When most guys walk into the gym on chest day the first thing they do is head over to the flat bench. When you begin your workout you are at your strongest so starting with the flat bench makes sense because that is the king of chest exercises and starting with this allows you to lift pretty substantial weight. However, when trying to build a nice looking chest you need to create that line that runs down the middle of the chest starting at the collarbone. In order to accomplish this you need a lot of upper chest development. I want to teach you the best exercises for chest definition so you will have the best looking chest in the gym.

The Best Exercises For Chest Definition
The Best Exercises For Chest Definition
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Why you want to avoid exercises that develop the lower chest

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While exercises like the flat bench press, flat fly, flat dumbbell press, or any other type of exercise you do on a flat bench due work, they develop the lower chest quicker than the upper chest. The other type of exercise that I want you to totally avoid is anything done on a decline bench. The decline bench will almost guarantee that you will get a chest that looks like breasts.

Focus on the upper chest to develop that nice square looking chest

I want you to walk into the gym on chest day and start with any type of lift that works the upper chest. This is important because when you start your chest workout you will be at your strongest and this will allow you to use heavy weight which will create better density and definition in the chest. As a matter of fact, I want you to spend your next 10 to 12 chest workouts doing nothing but incline lifts. I want you to get that nice line that forms at the collarbone and runs all the way down to the bottom of the chest.

What exercises build a nice looking upper chest?

- Incline dumbbell press (my favorite)
- Incline barbell press
- Incline fly
- Incline machine press
- Incline cable crossovers

But its difficult to feel a contraction in the upper chest

Here is a tip that I rarely here anyone in the personal training world talk about. If you are having a tough time feeling your upper chest contract during incline exercises, you need to increase the mind-to-muscle link in your upper chest. The best way to do this is through a high volume of lifting for that lift. You are going to want to lift a lighter weight and higher reps to really feel a burn in that muscle. Over time you will be able to contract that muscle hard and then lift with heavier weights in a more traditional manner.

Hit this workout hard - twice a week for a couple months - and you will quickly begin to see a major difference in the way your chest looks.

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The Best Exercises For Chest Definition

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest exercises for men can really bulk up your muscles so you get killer pecs! In this article I want to tell you the best four exercises to make your chest look huge. To get a bigger chest you have to make your muscles work, so don't skip any of these exercises because they're hard! If you use them you will begin to see a massive difference in the size of your pecs very quickly...

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Workouts For Men - What You Need To Know...

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
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There are loads of possible exercises that you can do to target your chest muscles, but the best are the ones that I'm going to reveal to you. These exercises should be done in sequence so that you complete a super-set (instead of doing them in any order that you want when you're in the gym.)

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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Exercises For Men - Exercise 1: The T-Press Up

Step 1: Get into the press up position, with your hands just over shoulder-width apart and your body straight from your ankles to your head.

Step 2: Tense your abs, don't drop or raise your hips and lower yourself to the floor.

Step 3: Do a standard push up, then raise your weaker arm and raise it up. Your body will turn so that your upper body is facing left. Control your body then return to step one. (Swap which hand you raise after every press up!)

For this chest exercise you should do 10-15 of these in the first set and as many as you can on the second.

Chest Exercises For Men - Exercise 2: Parallel Bar Dips

This chest exercise is a toughy! Don't let that stop you from doing it as it will really help you to get a bigger chest. What you want is parallel bars in your gym. If there is more than one option then use bars which are spaced further apart (this works the chest muscles more; if they were closer they'd work the triceps more.)

Step 1: Grip the bars so that your arms are straight and you're elevated above the ground.

Step 2: Lower your body so that your arms bend. You want to slowly lower your body until your upper arms are parallel to the ground.

Step 3: Raise your body to the start position and repeat.

For this exercise you should do 10-15 reps on the first set, then return to exercise 1 to do the second set of that, then do as many dips as you can for the second set.

Now take a 2 minute break because we're going to do the next exercises in the chest workout for men - and these exercises need weights!

Chest Exercises For Men - Exercise 3: The Bench Press

The bench press is the most popular chest exercise for men that there is to get a bigger chest.

Step 1: You should use a barbell at heavy weight and lay down and grip the bar with your hands shoulder-width apart.

Step 2: Take the bar off the stand and hold it above your chest.

Step 3: Lower the bar until it is 1-2 inches above your chest.

Step 4: Raise it back to the starting position.

Use a spotter if you can. If you can't then don't use a weight that's too heavy! Move immediately move on to the next exercise...

Chest Exercises For Men - Exercise 4: The Dumbbell Fly

Step 1: Lie on a workout bench with a dumbbell in each hand, raised above your chest so your arms are nearly straight.

Step 2: In an arc shape, move the dumbbells out to the side, so your arms are parallel to the floor on either side of you.

Step 3: Lift your arms back up.

Take 2 minutes, then move back to exercise 3, then immediately to this one to complete the set.

Chest Exercises For Men - What You Should Think About...

Remember that when you do chest exercises with the aim of getting a bigger chest, you should use heavy weights. For each of the weighted exercises you should struggle to do 15 reps. If 15-20 reps are easy then use heavier weights.

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Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!

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Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!

Want a set of pectorals that'll be a focal point for all the ladies at the beach and looking for some lower chest exercises that'll get you there? If so, then read along - I have some great movements for you to implement into your workout routine.

Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!

Lower Chest Exercises

Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!
Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!
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Decline Press: You can manipulate the muscle recruitment within the chest by altering the angle at which you perform the exercises. When you perform pressing movements at an incline, you're targeting the upper portion of the chest - otherwise known as the pectoralis minor.

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Likewise, when you perform the presses at a decline angle, you'll be targeting the lower portion of the chest - specifically the pectoralis major. You'll actually find that you're able to lift a heavier load while pressing at a decline than you could at an incline.

Of course, with the decline pressing movements, all the same techniques apply - wrists and elbows in alignment, exhale on exertion, bring the barbell to the lower portion of the chest etc.

Parallel Bar Dips: This is yet another great exercise for the lower portion of the chest. With dips, it's very important to pay close attention to your technique because shoulder injuries are rather common. When performing parallel bar dips to target the triceps, you're instructed to maintain an upright posture and upon the decent, your shoulders are quite susceptible to injury.

When you're trying to target the lower region of your chest, you need to lean forward (rather than maintain an upright posture) and in doing so, the stress on the shoulder region will actually be reduced - which is obviously a good thing.

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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

It's every guys dream to have a great look chest that stands out so today's article is going to focus on the 3 best chest exercises for men.

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

Keep in mind that although these are the best chest exercises for men, they're also great for females looking to get into better shape as well, so if you're a female don't stop reading just because of your gender!

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs
The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs
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So, what are the 3 best chest exercises for men?

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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

1) Bench Press - This classic exercise has been considered one of the best chest exercises for men for decades now, and will probably continue to do so. Some people claim it hurts your rotator cuff but as long as you don't overdue it and never try other exercises, I think you'll be fine. Just be aware that hurting your rotator cuff is the most common injury from this exercise, and watch out for any signals that it might be happening to you as well.

2) Parallel Bar Dips - This classic exercise was considered one of the best chest exercises for men many years ago, but has since fallen to the waist-side. In my opinion this is because, well, it's hard. Many guys don't like to do hard exercises, they want to workout like a pansy and get big muscles anyway. It doesn't work like that!

3) Incline Dumbbell/Barbell Bench Press - This is one of the most underutilized chest exercises for men out there. If you didn't know already, having a good looking chest requires some bulk in your upper pecs. It what makes you pectoral muscles stand out and look thick! Start doing this exercise and I guarantee your chest will look better.

Although these chest exercises are great, you want to make sure you're switching it up and increasing your intensity regularly. If you don't progress, you won't make gains. It's as simple as that.

Also, another point you need to know is that you need to eat big to get big! Nutrition is the biggest aspect to gaining muscle so if you're not eating enough it's impossible for you to gain weight.

If you put the best chest exercises for men together, along with a great nutrition plan, you'll have a winning combination that give you a nice strong buff set of pecs in no time.

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

For skinny guys who want to gain weight and build muscle, one of the first and most obvious places they start is the chest area, as this is the area where we tend to look the skinniest, and our bones are most noticeable.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Knowing how to get a bigger chest and build solid round "pecs" quickly, is the ticket to a more confident posture and some admiring looks from the ladies.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
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Here are 3 exercises that will increase the volume, size and definition of your pecs and help you to get a bigger chest fast.

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Bench Press

This classic exercise is still the best one to get a big chest and build strong pectoral muscles.

Lie back on the bench and grip the bar in an overhand grip, with your hands a little more than a shoulder-width apart.

Lift the barbell off the rack and lower to the point where it is a couple of inches above your chest. Then push it back up under control, trying to squeeze your pecs at the top of the exercise.

Don't let the bar touch your chest as this puts unnecessary stress on your shoulders. Also, keep the weight under control at all times and avoid using momentum to cheat.

Incline Bench Press

Performed in the same way as the bench press except this time you have the bench inclined upwards, which works the muscles of the upper chest. This is great for covering over the annoying collar bones that always seem to stick out on us skinny guys, and it also helps you to build up your shoulder area too.

Dumbbell Flyes

This chest exercise is ideal for building and defining the inner chest muscles, so that you end up with the classic "line" down the middle of your pecs (just like the superheroes, right? :) )

Lie back flat on a weights bench with a dumbbell in each hand. Lift the dumbbells so that they are above your chest, arms slightly bent, and palms facing each other.

Now, lower the weights in an arcing motion, keeping your arms locked, until the dumbbells are roughly at the same height as your chest. Then start to lift them again back to the start position, in the same arcing motion. Imagine you are hugging a tree.

Try to focus on utilizing just the pectoral muscles for this exercise and it will help you to get a bigger chest.

Bonus Exercise: Push-ups

Anyone looking for how to get a bigger chest will do well to make push-ups part of their exercise routine.

While not really considered sexy these days, push-ups are simple but deadly effective for building rock hard pecs and a fantastic upper body without weights.

The key to success is to perform them regularly, with incremental increases, and make sure you mix up the variety. In other words make sure you are doing incline push-ups, close grip push ups, wide grip push ups, etc. to work all parts of the chest.

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Get a Perfect Well Sculpted Chest With These Key Exercises

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Get a Perfect Well Sculpted Chest With These Key Exercises

The chest is not only the most eye-catching part on the male body but a well developed chest is by far one of the most sought after goals of every man. It has been said by women that a man's chest can be a definite deal maker or breaker when it comes to sex appeal. A large majority of today's male population has excess chest fat that makes their chest look more rounded and saggy, which according to some women is a definite turn off, and could end up hurting your sex life a little.

Get a Perfect Well Sculpted Chest With These Key Exercises

In order to get rid of that excess fat on your chest you are going to have to start watching what you eat, and start on a workout program that will help you to lose fat around the chest area. There are basically two sides that make up this workout, there is the weight lifting side and the cardio side. The weight lifting side is what is going to define and re tighten the muscles tissue, and the cardio is what is going to take away a lot of the fat.

Get a Perfect Well Sculpted Chest With These Key Exercises
Get a Perfect Well Sculpted Chest With These Key Exercises
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To start off the workout do 2 sets of 30(or till fail whichever comes first) push-ups, to get the blood flowing to the chest, this exercise will not help as much to build bulk but more to help flatten and add strength to the pectoral muscles. Make sure that you do a set of push-ups with your feet on the ground and then with your feet elevated about 2-3 feet so that you hit both the upper and lower muscles of the pecs.

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Next up is the dumbbell chest press, the reason we are using dumbbells is that they tend to stimulate more muscle fibers as they allow for a greater range of motion, not to mention dumbbells make it harder for you to unknowingly cheat by over compensating with your good side. For all weight lifting exercises the point is going to be to gain strength and definition, therefore you will be sticking to 4sets of 12-15 reps. Again since we are going for a full chest workout 2 of the sets should be done on a flat bench and the other 2 on an incline bench(usually about 45 degrees).

After completing the dumbbell chest press, we will move on to pec flyes, this exercise will stimulate the upper inner and lower inner portions of your chest muscles. This exercise should again be performed on a flat and incline bench to ensure the full chest is worked. Be careful that you go low enough just to feel a slight stretch in the chest muscles, any lower and you could pull muscles, or hurt your rotator cuff muscles.

Cardio should include jogging, swimming, or bicycling (something to get your heart rate up) this should be done 4-5 times a week 30-45 minutes a day. This is what is greatly going to help increase excess fat burn off, from your chest and body.

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Get a Perfect Well Sculpted Chest With These Key Exercises

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look
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Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

Chest muscles are some of the most worked on muscles by almost every weight trainer in any gym around the world. Along with biceps, shoulders, and abs, the pectoral muscles are the most popular muscle group to develop, from the very first day you set your foot in a gym.

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

But that would be a simplistic way of looking at building pecs. When most people say "building pecs" they refer to the pectoralis major, which is that big muscle at the front of the chest and the one that gives the chest its shape. That's the muscle all trainers work on when they develop their chests. But in order to sculpt it properly, it has to be worked on from several angles.

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look
Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look
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While most trainers are aware of having to work on the upper and lower part of the pecs, many leave the inner pecs aside. That is a mistake. The inner pecs are the finishing touch, the icing on the cake. Inner pecs give the entire chest that sculpture looks many trainers seek.

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Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

So here are three exercises you can do to work on your inner pecs.

Dumbbell flies - lie on your back on an exercise bench with your arms extended and the elbows slightly bent. With a large, round motion, bring both dumbbells together at the midpoint above your chest. Make sure you contract your pecs as much as you can with the movement. Hold for a second, return slowly. Do 3-4 sets of 8-10 reps. You can extend this exercise by doing supersets with different bench positions (flat, inclined, and declined). Cable crossover - this requires that big machine with two cable stations. Any respectful gym will have one of those. Stand with one foot forward and your hands grasping the cable handles above you. Stand so the cables are a little in front of you, and bend your body slightly so that your pecs extend forward. Being the cable down and around to waist level. Again, make sure you get good contraction on your pecs as you complete the motion. Hold for a second, return slowly. Do 3-4 sets of 8-10 reps. Close grip barbell bench press - this is pretty much like the basic flat bench press everyone does. Only this time, do the presses with your hands gripping the bar at its midpoint - your hands should actually touch each other. That will shift the exercise toward your inner pecs. Do 3-4 sets of 8-10 reps.

So if building pecs is one of your primary goals at the gym - it is for most - building inner pecs is not to be forgotten.

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Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

You have to admit, the pecs are one of the most noticed sets of muscles on a male... and you know that women love to see a nice bulging chest. The only way you can get that however, is by having an effective pectoral workout. Having a strong chest is not only important for having a good looking body, but it's also important for your health and athletics. It's the one of the largest muscle groups on your body, and it is used on most of the activities you do that require your upper body. For example, when you swing a racket or throw a baseball.

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

If you want to build a nice strong chest, then here are 5 of my top exercises that are very effective and should be added to your pectoral workout:

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
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Pectoral Workout Exercise #1: Decline Bench Press (Lower Pectoral Muscles)

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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

a. Lie down on a decline bench. It should be angled from 30° to 45°. Make sure that you are comfortable with the angle.
b. Lift the bar off of its rack and hold it straight up over your chest.
c. Slowly lower the bar until it touches your chest, then hold it for a second, and then return it to its starting position.

Pectoral Workout Exercise #2: Incline Bench Press (Upper Pectoral Muscles)

a. Lie down on a decline bench. It should be angled from 30° to 45°.
b. Lift the bar off of the bench's rack, and keep it above your chest.
c. Lower the bar until it slightly touches your pectorals, and then lift it back up to its starting position.

Pectoral Workout Exercise #3: Standing Cable Cross-Overs (Inner Pectoral)

a. Stand in between the two cable handles.
b. With your palms facing towards the ground, grab the two handles.
c. While keeping your arms slightly locked, lower the both of the handles until they cross each other's paths.
d. Slowly bring the two handles back to their starting positions.

Pectoral Workout Exercise #4: Pec-Deck Flys (Greater and Lesser Pectoral Muscles)

Depending on the machine, the method may be a little different, but it they should all be very similar:

a. Sit on the machine, and make sure your whole upper body is being supported by the back rest. Make sure your hands are behind the pads, and then grasp the handles.
b. Now pull your arms together across the front of your body until they are touching.
c. Open your arms slowly at the same time. Stop when both of your arms are at the sides of your body.

Pectoral Workout Exercise #5:Flat-Bench Dumbbell Flys (Outer Pectorals)

a. Lie down on your back on a flat bench. Keep your feet on the ground, and hold a dumbbell in each hand. With your arms nearly straight, bring them directly over your shoulders.
b. Lower both of the dumbbells in a semi-circle type of movement. Be sure to bring them down on a straight path.
c. Keep on lowering the dumbbells until they are at your shoulder level. When you are at the shoulder level, life the weights back up the same way to your starting position.

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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

How to Get a Ripped Chest - 3 Shirt Ripping Chest Exercises

How to Get a Ripped Chest - 3 Shirt Ripping Chest Exercises
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How to Get a Ripped Chest - 3 Shirt Ripping Chest Exercises

A chest says a lot about a man. It denotes power, confidence, and strength. Why do you think all those superheroes have huge pecs?

How to Get a Ripped Chest - 3 Shirt Ripping Chest Exercises

If you're wondering how to get a ripped chest, I've got 3 shirt-ripping exercises that will work ALL parts of your chest. You see, to get a truly ripped chest you need to work all parts of it, upper, middle and lower to great really great pecs with amazing definition.

How to Get a Ripped Chest - 3 Shirt Ripping Chest Exercises
How to Get a Ripped Chest - 3 Shirt Ripping Chest Exercises
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I know that a big chest is not enough for you...you want a ripped chest, and so these 3 exercises will help you get it.

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How to Get a Ripped Chest - 3 Shirt Ripping Chest Exercises

Upper Chest - Incline Dumbbell Flyes

This exercise focuses on building up your upper chest muscles which is particularly useful in covering up the collar bone, which can be notable on skinny guys.

Lie down on an inclined bench and grab 2 dumbbells, one in each hand. With palms facing inward toward one another, lift them up slowly and bring them together above you in an arcing motion, (imagine you are hugging a tree). At the top of the motion try to squeeze your chest muscles by tensing them for a second or two. This will maximize your effort and help to build a stronger ripped line down the middle of your chest.

Lower them back down and repeat. Aim for 3 sets of 8-12 reps to get a ripped chest.

Middle Chest - Barbell Bench Press

The classic chest exercise this is a golden oldie and a fantastic one for those who are looking at how to get a ripped chest.

Lie back flat on a weights bench (no incline this time), and with hands slightly more than shoulder-width apart, lift the barbell off the rack and slowly lower to about 2 inches above your chest. Don't touch your chest with the bar as this can stress out your shoulders. Push the bar explosively back up to the start position and repeat.

Perform 3 sets of 8-12 reps.

Lower Chest - Decline Barbell Bench Press

In order to get a ripped chest you need to get that unmistakable definition at the bottom of the pecs, and the decline barbell bench press is a great way to do that.

Performed in much the same way as the standard bench press above, but this time with the bench declined so that your hips are higher than your chest. This will ensure that your lower chest muscles are worked more.

The barbell can touch your chest on this exercise as the stress placed on your shoulders is less than the standard bench press.

Perform 3 sets of 8-12 reps.

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How to Get a Ripped Chest - 3 Shirt Ripping Chest Exercises

Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!

Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!
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Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!

Looking for some great upper chest exercises? Well, you've come to the right place. The upper chest - or if you want to get technical - the "pectoralis minor", is best targeted through incline pressing movements. Profiled below are 3 of the absolute best exercises for the upper chest.

Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!

Upper Chest Exercises

Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!
Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!
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Incline Press: The incline press - as mentioned above - is a great way to target the upper chest. You can perform the exercise using dumbbells, a barbell or even a piece of stationary equipment (hammer strength etc). You'll find that you're unable to lift as much weight on the incline press as you would when performing the flat and decline presses. The reasoning behind that is simple - you're targeting a smaller muscle.

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Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!

Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!

Out of all the variations (machine, barbell, dumbbells), I recommend that you progress in that exact order. If you're just starting out, use the machine. From the machine, you can then move onto the barbell press and from there, naturally - you could move onto the dumbbells. Once you're advanced and have been training for a while, you can switch back and fourth between them all to keep your body guessing.

Incline Flies: Notice a pattern here? Like I said, upper chest exercises are pretty much all performed at an incline. Flies - as you probably already know - are a lot harder to perform than pressing movements so you'll have to use lighter weights. Pay close attention to your form and ensure that you don't make the same mistakes that so many people seem to make. For one, make sure that your elbows are pointed towards the ground as your arms are spread. If not, you'll be placing a lot of unnecessary stress on the elbow joint.

Inverted Push Ups: These are basically just push ups with your legs elevated and placed on a platform of some sort. Exercises balls work well for this. Since your legs are elevated, you'll be performing the push ups at an angle that targets the upper chest. It's basically the "push up" equivalent to the incline press exercises - same concept.

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Upper Chest Exercises - The 3 Best Exercises For the Upper Chest!