The chest muscles are among the most appreciated powers by body-building enthusiasts, and it is understandable. Thick and broad pecs with a perfect abdominal strap are often one of the first goals. So I thought that sharing the best chest workouts with you would be an exciting thing to help you progress more quickly.
In body-building, the knowledge of the exercises is a base to build up the pectoral muscles. You will have to follow different training techniques to shock them and break more and more muscle fibers of your pectoral area.
- The muscles of the pectorals
- The pectoral muscles are made up of several bundles; each part can be developed with specific exercises.
- The pectoralis major and its fascicles
- The upper fascicles (clavicular fascicle of the pectoralis major) is the upper part of the pectorals. It starts from the clavicle.
- The medial part of the pectoralis major is the largest zone of the pectoral muscles, often the source of a thoracic cage’s suitable thickness.
- The lower pectoral fascicles are the lower part of the pectoralis major. Exercises such as the decline bench press are often used to distinguish the lower pectoral from the early abdominal muscles.
Why work the chest in bodybuilding?
We will not hide that the pectorals are a muscle group that we all want to develop. A thick rib cage is synonymous with power. Pleasant to work on, the exercises for pectoral muscles are often the first exercises you will do. Let’s get down to business and start describing the best practices for pecs to build up your pecs.
Recommended 6 Chest Workouts By Pros.
6. Dumbbell Bench Press
Dumbbell bench press, a pec exercise for thickness. Exercise for pectorals considered as a base with the bench press; it allows a greater amplitude of execution than its counterpart. The movement’s execution: Starting position, lying on a horizontal bench, dumbbells in hand, elbows bent parallel to the ground. Raise the load vertically until your arms are almost straight and reach the dumbbells. Then come down while controlling the load while bending the elbows.
Muscles worked: You work mainly the pectoralis major, the front part of the shoulder, and the triceps.
Variations: You can also perform this pectoral exercise by rotating the handles at the end of the concentric phase.
Precautions: Avoid lowering the elbows too low; they must remain parallel to the ground.
5. Barbell Bench Press ( an indestructible chest workout )
This exercise is essential in pectoral training. No doubt you have already heard of it. The movement’s execution: Starting position, lying on your back on a flat horizontal bench, feet well placed on the ground for stability and balance. Eyes under the bar. Position your hands more than shoulder-width apart. Unclip the bar and lower the bar, controlling the load to your chest. Expand the bar, then exhale at the end of the movement.
Muscles worked: The barbell bench press is a pectoral exercise that solicits the entire pecs such as the pectoralis major, pectoralis minor, the anterior part of the shoulder, and the triceps.
Variations: You can realize this pectoral exercise musculation on a guided frame to secure you. This allows you to concentrate on the movement without any notion of balance and stability.
Precautions: Avoid practicing this pecs exercise with too heavy loads when you are a beginner. Also, limit its use if you have long forearms because the pectoralis major’s stretching will be maximal.
4. Inclined barbell bench press to develop the chest muscles in their upper portion
Here is an exercise to develop the pectoral muscles in a targeted way.
The movement’s execution: Sit on a bench at 45°, with your eyes under the bar.
Grasp the bar in pronation with a distance more significant than the width of your shoulders.
Unhook the bar and lower it to your chest, then raise it back up.
Muscles Worked: You are mainly working the upper fascicles of the pectoralis major, the front of the shoulder, and the triceps.
Variations: This pectoral exercise can be performed with a guided frame.
Cautions: Make sure you have the reasonable control of the movement.
3. Dumbbell decline bench press, a pec workout to target the lower body
Execution of the movement: Starting position, lie on a bench inclined 20° with your head down.
Hold dumbbells in your hand in pronation with your arms parallel to the floor.
Push so that the dumbbells meet above your chest.
Slowly lower yourself back down to the starting position.
Muscles worked: This exercise allows you to work the pectoral muscles’ pectoralis major and mainly the lower fascicles. The triceps and the front part of the shoulders are also solicited.
Variations: This exercise can be performed in your pectoral session with a barbell or a guided frame. When the bar reaches the neck level, this exercise favors a maximum stretching of the pectoralis major.
2. Dumbbell lunge, work the pectorals in width.
This exercise of pecs brings perfect isolation of the pectoral muscles; it causes a maximum stretching of this zone, allowing a softening of the muscular fibres.
The movement’s execution: Starting position, lying on your back on a horizontal bench, dumbbells in hand, arms stretched towards the ceiling. Slowly move your arms away from each other until they are flat (parallel to the ground). Then raise your arms to return to the starting position.
Muscles worked: You work the entire pectoral muscles.
Variations: This exercise for pectorals can be performed with a bench inclined at 30°.
Precautions: Do not use too much weight for this exercise.
1. Facing pulley standing splits, a pec workout to include in your chest training program.
Execution of the movement: Stand with one foot in front and the other behind, chest slightly bent forward. Take the pulleys in your hands while keeping your elbows barely turned and make them join in front of your chest. Mark a time of contraction, then return slowly to the starting position.
Muscles worked: You are working the pectoralis major muscles.
Variations: You can perform this pectoral exercise by varying the chest’s tilt and the angle of the arms to work the pectorals on different parts. You can also perform this pecs exercise by adjusting the pulleys at the bottom and moving upwards to target the top of the pectoralis’s significant fascicles.
Precautions: Do not put heavy; it is better to have a quality movement with good contractions than a too light load.
Check these workouts: