You can’t make it to the gym for chest day this week for whatever reason. It’s likely that your car has broken down. Maybe the weather isn’t helping. Perhaps you simply don’t have the time. It makes no difference.
Here are the best chest exercises for muscle growth, plus three complete chest workouts to put those movements into action
Chest Workout and Excercise
1. Barbell Bench Press
It’s trendy these days to hate the bench press, but it’s one of the most popular lifts in the gym for a reason. The normal barbell bench, for example, permits you to move the most weight. It’s also a more controllable lift than pressing large dumbbells. It’s also rather obvious to detect the exercise, so don’t be shy about asking for one!
Classic protocols like 5×5 for muscle and strength, or even 10×10, dubbed German Volume Training, for pure mass, work well on the bench press. There are systematic bench press programmes like Bench 300 that might help you chase a huge number if you want to go serious.
It’s a classic, but it’s a goodie. A wonderful chest workout is a push up (or press up — the phrases are interchangeable). Lie face down on the floor, your hands in line with your shoulders, and your arms extended straight out in front of you. Then get up on your toes and maintain a straight line from your heels to your neck. Make sure your hips aren’t flexed or your back isn’t curved. This reduces the efficiency of the push-up and puts you at risk of injuring yourself.
Bend your elbows and bring your chest as close to the floor as possible to perform a single push up. If you don’t keep your back and legs straight the entire time, you won’t reap the benefits. Perform a set of 10 reps, then rest for 30 seconds before beginning again.
It’s critical to finish each rep slowly and carefully if you want to get the most out of each push-up and maintain your form. Don’t rush through them since you’ll lose your shape and not get as much out of each push up if you do.
It’s important to finish each rep slowly and carefully if you want to get the most out of each push up and maintain your form. Don’t rush through them since you’ll lose your shape and not get as much out of each push up if you do.
3. Dumbbell Bench Press
It’s an age-old weight-room debate whether dumbbell or barbell presses are superior for growth. You can, thankfully, do both! The dumbbell variation, on the other hand, is definitely more flexible at the start, middle, and end of a chest workout.
Other advantages of dumbbells include the fact that each side’s muscle must operate independently, resulting in better-balanced strength and size. Dumbbells also provide a wider range of motion, which has been linked to muscular growth in some studies. On chest day, you can also easily change your grip to add diversity and a different stimulus.
4. Slightly Easier Push-ups
This article will feature a lot of push-ups, but trust us when we say it’ll be worth it. If you’re new to home chest workouts or haven’t worked out in a while, conventional push-ups may be difficult to begin with. If this is the case, there are some modifications you can make before attempting a full-fledged push-up.
To begin, instead of doing your push up on your toes, you can perform it on your knees. However, you should keep your back and legs straight all the way down to your knees. You can progress to the next phase once things become a little too easy.
If your hand position is higher than your foot position, push-ups are easier. With this in mind, perform a normal push-up, but instead of placing your hands on the floor, lift them slightly — on the arm of a sofa or the seat of a chair. The technique is the same in every other way. Incline push-ups are what they’re called.
5. Incline Bench Press
In addition to being a classic approach to enhancing the upper chest, many lifters find that incline benching is a more comfortable “primary lift” for the shoulders than flat benching. It’s wonderful with a barbell or multi-grip bar, but dumbbells could be even better because you can modify your grip to focus on the upper pecs.
Pro tip: Many benches are set at a fairly steep angle, which works the front delts as well as the chest, according to EMG studies. If at all feasible, choose a lesser incline, such as 30 degrees, to concentrate on the upper pecs.
6. Plyometric Push-ups
The plyometric push up is another advanced home chest workout that adds extra intensity and kicks things up a notch. Begin by lowering yourself to the floor in a regular push-up position. Then comes the difficult part. The next section requires you to truly explode through it, pushing yourself as high as you can. Attempt to push yourself so hard that your hands really leave the ground. Try clapping your hands during each push up if you really want to brag.
This push-up variation amps up the intensity and power of your at-home chest training. This means you’ll burn more calories and increase your muscle endurance.
7. Decline Press
The general consensus on the decline is that it is only for the lower chest. While it is effective for that, all-time greats prefer it because it hits the full chest and helps them to lift more and more easily than the flat bench. Six-time Mr Olympia Dorian Yates uses it in his 6-Week Blood and Guts programme.
Use a comfortable decline press machine, such as a plate-loaded hammer strength machine, if your gym has one. You can also sit sideways and press across your body one arm at a time, in addition to the usual double-arm press. This unilateral chest motion focuses shoulder adduction, which is one of the pec major’s primary functions.
8. Wide Push-ups
This is an excellent component to include in your at-home chest workout. Try pushing your hands a little wider than shoulder-width apart instead of shoulder-width apart. This will aid in the recruitment of your triceps, as well as your deltoids and pecs.
As well as your chest, arm and leg muscles, this version of the humble push-up is also fantastic for working your core.