5 Best Chest Exercises to Strengthen Your Chest Muscles
Believe it or not, the chest has muscles that give a beautiful shape to your upper body. The more you work on your chest, the more beautiful shape it takes. I am pretty sure why you are here because you are looking for the best chest exercises that improve your posture and grow your muscles. If so, we have a list of the chest workouts that align with your expectations. However, the exercise may require dumbbells, so make sure you have them. Alright, let’s walk through the exercises:
5 Best Chest Exercises You Should Try
Here are the five best chest workouts for men and women that can build your chest muscles and give you a beautiful posture. Let’s check out some upper and lower chest workouts.
1. Barbell Bench Press
Barbell bench press is a common chest workout in which you lie on a bench and press the barbell. It is a compound workout that works various muscles in the body. It engages three major muscles, including the chest, shoulders, and triceps. This exercise is useful for building muscle and increasing the strength of your body. Furthermore, it helps improve posture, stabilising the body, and increasing bone density.
How to perform the Barbell bench press?
- On a flat bench, lie down on your back.
- Make sure your feet accurately touches the ground.
- Grip the bar of the barbell with your palms (facing forward).
- Lower the bar approximately 2 inches towards the chest.
- Push it back.
- Repeat the steps until you finish all sets.
2. Incline Dumbbell Bench Press
Incline dumbbell bench press is another best chest exercise which also targets the chest, shoulders, and triceps. This is the best chest workout for men and women, both. Furthermore, the exercise is similar to a normal bench press but your bench should be adjusted at 30-40 degrees. It improves shoulder stability, strengthens the upper body muscles, and increases functional strength.
How to perform the incline dumbell bench press?
- Adjust the bench press to 30-40 degrees.
- Make sure your feet accurately touches the ground.
- Hold dumbbells on both palms.
- Lower the dumbbells until they align with your chest.
- Push the dumbbells back to the starting position.
- Repeat the steps until you finish all sets.
3. Bodyweight Dip
The bodyweight dip is an upper body pressing exercise that activates upper body muscles, especially chest muscles. It improves the body’s control and posture and increases bone density. It breaks the tissues and repairs them by strengthening the muscles. You can also use vegan protein powder, which helps in repairing the tissues. As a supplement, bodyweight dip is the best chest workout for men who want bold muscles.
How to perform the bodyweight dip?
- On a sturdy chair, grip the handles parallel.
- Lick your body up until the arms are locked.
- Make sure your body is straight.
- Bend your knees.
- Slowly bring your body down until your shoulder aligns with the floor.
- Return to the starting position.
- Repeat the steps until you finish all sets.
4. Incline Bench Cable Chest Fly
Incline Bench Cable Chest Fly is the best chest workout, which requires cables. It is a popular upper-chest exercise that strengthens the upper area of the body. Moreover, it also stabilises the shoulder balance. If you are doing the exercise, make sure not to put so much pressure on your body. Also, avoid touching the handles together during contraction.
How to perform the bench cable chest fly?
- Put an incline bench in the centre of a cable station.
- Set the pulley as low as you can.
- Sit on the bench and hold the grip of the cables.
- Lie on the bench and take the right position.
- Pull the cable towards your chest.
- Your chest should feel the contraction.
- Return to the starting position.
- Repeat the process until you complete the set.
- Take a break of a few minutes and repeat the process.
5. Incline Push Ups
We all are well aware of what push-ups and their benefits are. Well, incline push-ups are the lower chest workout that also improves shoulder stability and creates tension in the back muscles. However, the torn tissues were later repaired with high-protein snacks. You can do this exercise at home with the help of a chair or any bench that has a flat surface.
How to perform the incline push-ups?
- Take a bench and stand in front of it.
- Put palms on the edge of the bench.
- Take a plank position and extend the legs that should align with the hand’s position.
- Make sure that your elbows and hands should be closer to the body.
- Slowly bend the arms and then push the body away.
- Repeat the process 30 times in 3 sets.
Bottom Line
Bodybuilding is important if you want your body to look attractive. But what makes the body more attractive is your chest area. So, you should do a chest workout to make your posture look perfect. Furthermore, the best chest exercises that you should do regularly are the barbell bench press, incline dumbell bench press, bodyweight dip, and more. Also, if you want a lower chest workout, then do push-ups on a regular basis.
