No surprise here, the bench press is the #1 exercise you should be incorporating into your routine if you want to build a broad, powerful looking chest. Doing the bench press with proper technique allows you to generate a tremendous amount of power and move a lot of weight, leading to a bigger, stronger chest.
You can train your chest muscle by doing chest exercises like flat bench press, incline bench press, dumbbell fly, incline dumbbell fly, incline dumbbell press, parallel bar dips, and weighted pushups. A lot of people make the mistake of doing just one or two of the chest exercises mentioned above.
The number of exercises you should do for chest day can vary depending on your fitness level, goals, and time constraints. However, a general recommendation is to perform 3-4 exercises for your chest muscles. This allows you to target the different areas of your chest and ensure a well-rounded workout.
Push-ups, planks, and other bodyweight exercises are great for building your chest muscles. Additionally, if you have access to weights or resistance bands, those can also be used to target your pecs. With a bit of effort and consistency, you'll be well on your way to achieving your goals!
The upper chest is typically one of the toughest areas of the upper body to develop. There are various reasons for this, and like most things, there are ways to work around it. Here are five reasons why your upper chest is lagging in comparison to the rest of the chest region.
Single-arm Dumbbell Press
This is one of the best dumbbell chest exercises that will improve your stabilization strength. Your chest muscles are the main muscle group that is required to perform the single-arm dumbbell press. In addition, this workout targets your triceps, shoulder stabilizers, and your core.
We recommend doing 1 chest exercise per day if using a full-body training split. If using an upper-lower split, we recommend doing the primary chest exercise (bench press) on one upper day and then doing both the secondary and tertiary chest exercises on the second upper day.
Push-ups work multiple muscle groups
It's easy to think that push-ups are only good for your chest and arms. But this compound exercise engages multiple muscle groups at the same time. When done correctly, push-ups work your: Chest (pectorals)
The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.
For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. There's no harm in spending more time in the gym, though. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets.
Bench Press
But you can't avoid the exercise if you're serious about training—or even if you just step foot into any typical strength facility in the world. The move is standard for a reason: it works.
Exercise is the key to getting a bigger butt. To get the best results, it's important to focus on exercises that target the glute muscles, such as squats and hip extensions. These exercises will not only help you build muscle in your glutes, but they'll also help you burn fat in other areas of your body.
Incorporating exercises such as the flat bench press, incline bench press, decline bench press, and chest flyes into your routine can significantly increase chest size and strength.
Training too little or too often will result in little bicep growth. This is because excessive training will not allow your arms to recover and rebuild. Therefore, you must give yourself enough time to recover in between your bicep workouts. Generally, a 24-48 hour resting period is sufficient to avoid any injury.
Within a single week (microcycle) of training, we recommend between 2 and 5 different chest exercises. For example, if you train chest 3x a week, you can do a heavy barbell bench on one day, a lighter barbell bench on the next day, and a flye version on the last day for 2 total exercises in the week.
A good sample chest day workout routine includes the following: Flat press – 3 sets Decline press – 3 sets Incline press – 3 sets Dumbbell flys – 3 sets Dips – 3 sets Push-ups – 3 sets to failure Just remember, you can mix up the exercises and equipment used, in order to suit the facilities at your gym.
Ask any recently qualified PT and they'll tell you that if you want to achieve hypertrophy (muscle growth), then keeping all of your movements in the 8-12 rep range is the key.
Stand with both hands extended beside you with a dumbbell in both hands with an underhand grip, flex both arms and bring the dumbbells to shoulder height and contract the bicep muscle. Slowly lower both hands back to the starting position and repeat the movement for 10 reps, for three sets.