Chest workout routine : 6 best workout exercise for bigger chest

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Chest Workout Routine : 6 Best Workout Exercise for Bigger chest
Chest Workout Routine : 6 Best Workout Exercise for Bigger chest

Forget size, position here we are to give you the best chest workout routine.Which will increase your chest as well as fix your posture. does not matter how long you have been doing workouts. Matter: Does that whatever you are doing workout properly or not? And no matter your workout experience!

Suppose you have been doing workouts for many years, but you are still complaining, are your muscles not developing properly and you also get injury’s in between your workouts, then we will definitely tell you that you Take guidelines in a way so that you save time as well as your muscles will develop more quickly by this chest workout routine.

Target : improvement in overall chest muscle mass 

To build muscles during training and to improve them, we have to follow some principals!

Beginning your workout with middle weight that you can control .

The right way to do the workouts The right technique so that it can improve the muscles even more quickly.

A High amount of variation

  (Number of  exercise, Set’s, Rep’s) 

It is very important to warm up before doing any workout.so let’s do a warm up set here we will do .In warm-up we have to do push-ups. At least Set 3 to 4 Rep’s 6-8,8-10,10-12. then we can start our exercise.

list of six Chest workout routine

1. INCLINE CHEST PRESS

Chest workout routine
incline chest press

Equipment needed : Barbell & Adjustable bench 

Target : chest muscle ( upper pectoralis major muscle, lower pectoralis major muscle , anterior Deltoid muscles )

Level : Beginner

our first exercise of Chest workout routine As we know that our chest is made up of three muscles consisting of Clavicular head, Sternal head, Sternoclavicular head, And in this exercise we will cover the Clavicular head. our first exercise is Incline Bench Press Because when we do incline bench press the upper muscle of our chest gets activated if we talk about the benefit of incline bench press, then incline bench press is very important for the upper muscles of our chest.  Because it makes our chest very broad.  This muscle is called the clavicular head.

WORKOUT TECHNIQUE

lie on your back on the bench and put the weight on the barbell according to you.

Set the bench to a 45 degree angle.

When you are going to hold the barbell make sure your hand should be equal and strong and use each hand safely.

make a 90 degree angle between your arms.

inhale and lower the bar slowly. until it touches your chest.

Slowly bring it down until the barbell touches it on the upper chest.

Then after that, slowly turn the bar upwards until your hands are fully formed and exhale after being done, then do the same process 12 times, complete a complete set.

make 50 to 60 degree diagonally-Ish by your hand and do this slowly.

 Set 3 to 4 Rep’s 6-8,8-10,10-12

Note: The thing to keep in mind is that whenever you do this workout, you take care of your breath when you have to breathe.  And when you want to breathe.  Second, your grip should be very strong. So that you do not have disbalance Thirdly, you have to do a little slow workout which gives more control to your muscles and is a good development.

2.BARBELL BENCH PRESS 

Chest workout routine
incline bench press

Equipment needed : Barbell & Adjustable bench 

Target : chest muscle ( upper pectoralis major muscle, lower pectoralis major muscle ,anterior deltoid )

Level : Beginner

First of all set your mind on how much weight you have to lift and How much can you lift ? Then after that you lie on the bench. The barbell you put weight on. Hold that barbell with your hands and the measurement between the two hands should be exactly equal.Because if you do not hold both hands equally, you may get injured. Remember, if our grip is very strong then it’s ok for you, if the grip becomes light the weight can fall on us. So we should beware of this kind of incident.

3-4 sets of 6-8,8-10,10-12

Position : lying on the bench and bar Should be in front of eyes , your head, back and hips should be on the bench.You have to use thumps while holding the bar. So that whenever you need motivation, your thumps support you. bar over your chest,chin and keep elbows & wrist should be strong.

WORKOUT TECHNIQUE

Lie on the bench..

shoulder should be down.

chest forward to the bar.

Little bit curve your back.

make a 90 degree angle between your arms.

inhale and lower the bar slowly. until it touches your chest.

Slowly bring it down until the barbell touches it with the help of biceps muscles on the middle chest.

Then after that, slowly turn the bar upwards until your hands (with the help of biceps muscles) are fully formed and exhale after being done, then do the same process 12 times, complete a complete set.

Note: The thing to keep in mind is that whenever you do this workout, you take care of your breath when you have to breathe.  And when you want to breathe.  Second, your grip should be very strong.  So that you do not have disbalance Thirdly you have to do a little slow workout which gives more control to your muscles and is a good development.

3.DECLINE BARBELL PRESS

 chest workout routine
DECLINE BARBELL PRESS

Equipment needed : Barbell & Adjustable bench

Target : chest muscle ( upper pectoralis major muscle, lower pectoralis major muscle ,anterior deltoid )

Level : Beginner

people use a decline machine especially for lower chest part this exercise makes your chest in good shape,in which decline barbell press is a good exercise for sternoclavicular muscle. We have Lots of exercises related to lower muscle and we will cover them next.

WORKOUT TECHNIQUE

Lie on the bench..

shoulder should be down.

chest forward to the bar.

Little bit curve your back.

make a 90 degree angle between your arms.

inhale and lower the bar slowly. until it touches your chest.

Slowly bring it down until the barbell touches it on the lower chest.

Then after that, slowly turn the bar upwards until your hands are fully formed and exhale after being done, then do the same process 12 times, complete a complete set.

3-4 sets of 6-8,8-10,10-12

Note : Hold the barbell with your hands And lift it from the squat rack Slowly brought downwards Touch the barbell with your chest and Use your chest muscle to lift the barbell  with squeeze your chest to achieve the maximum contraction position.

4. PEC DECK ( CABLE FLY EXERCISE)

chest workout routine
PEC DECK (FLY EXERCISE)

Equipment needed :  Pec deck Adjustable machine & cable fly machine.

Target : chest muscle ( upper pectoralis major muscle, lower pectoralis major muscle, Anterior deltoid )

Level : Beginner

The pec deck is a machine made by humans In which we bring our chest in shape and it designed to increase strength and muscle mass in our chest and it is a one of the best effective exercise for building your chest muscle.we put this exercise in number one because pec deck exercise when we do then in a one exercise we active three muscle in same time and increase chest straight.

WORKOUT TECHNIQUE

Before starting a workout, make sure that at what height you are sitting, you have to sit at the right height.

hand should be in a straight line means chest and hands in a straight line.

Release the breath and bring your both hands forward and touch them perfectly. Keep in mind Both of your corners should be in touch with each other as much as you can , so that your chest can be squeezed as well.

You have to bring your hands backwards while exhaling.And you have to do this 10 to 12 times.

3-4 set  Rep’s 8-10,10-12,12-15

5. PULL OVER

 chest workout routine
Pull over

Equipment needed : barbell,dumbbell,flat bench.

Target : chest muscle ( upper pectoralis major muscle, lower pectoralis major muscle, Anterior deltoid ,Latissimus dorsi, Rectus abdominis, External oblique, serratus anterior )

Level : Beginner

pull over is a very good exercise for our chest body part because it gives us good stretching during the workouts advantage is when we are doing this pull over exercise then we train another muscles like upper pectoralis major muscle, lower pectoralis major muscle, Anterior deltoid ,Latissimus dorsi, Rectus abdominis, External oblique, serratus anterior etc. Some people use pull over for other body parts like back muscles. Depends on how wild you are holding your grip and how close it is.

WORKOUT TECHNIQUE

Lie on the bench..

shoulder should be down.

chest forward to barbell or dumbbell. 

Little bit curve your back.

make a 90 degree angle between your arms and hand should be straight.

Exhale and slowly move the barbell or dumbbell over your head until your body and your hands form a state line exactly above your head.

3-4 set  Rep’s 8-10,10-12,12-15

6. PARALLEL BAR DIPS

chest workout routine
Parallel bar dips

Equipment needed : power tower , as we know knee raise station.

Target : chest muscle ( upper pectoralis major muscle, lower pectoralis major muscle, anterior deltoid ,abdominal,triceps muscle,biceps muscles )

Level : Beginner

if we talk about parallel bar dips it is very effective exercise for our chest, biceps, triceps ,deltoid and abdominal part this exercise we can found two parallel pole in which we can do our workout All we need is a parallel bar so that we can get this exercise two parallel outs can be found anywhere and we have to do over it.one more thing if only you do parallel bar dips regularly. then you will get good shape. how to do it.we will learn in the next step.

WORKOUT TECHNIQUE

Have to go over the bar with the help of hands.Put your hand on the bar and chest will be forward, the body should be totally  hung then the body will come down slowly. make sure your hand and bar become 90 degree angles in the next step, and the body will slowly repeat it and complete the set.

if you want to know more information about Chest workout routine click on this link

https://www.bodybuilding.com/content/lawrence-ballengers-monster-chest-workout.html

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