Day 1 is my chest workout day, but what are the best exercises for a complete chest workout? Should you only do heavy bench pressing to get strong pecs?
It's better to get some variety into your chest workout to train all the various areas of your pectoral muscles. Here are some of my favorite chest exercises.
1. Seated Chest Presses
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.
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 focuses 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 top selling No-Nonsense Muscle Building of Vince DelMonte or you can quickly read a full review of No-Nonsense Muscle Building Program to see if it is for you.
Friday, May 1, 2009
What are the Best Exercises for the Chest Muscles?
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