Top 4 Chest Exercises in Gym
Top 4 Chest Exercises in Gym for Best pump and Results
1.Barbell Bench Press
The barbell bench press is a popular weightlifting exercise that primarily targets the chest muscles (pectoralis major and minor), but also works the shoulders (anterior deltoids), triceps, and upper back muscles (rhomboids and trapezius). It involves lying flat on a bench and lifting a barbell off a rack, lowering it to the chest, and then pressing it back up to the starting position. Here's a step-by-step guide on how to perform the exercise properly:
Set up the barbell: Choose a weight that you can handle safely and securely. Place the barbell on a bench press rack and position it so that the bar is at chest height.
Lie down on the bench: Position yourself on the bench with your head, upper back, and hips in contact with the bench. Your feet should be firmly planted on the ground, and your eyes should be directly under the bar.
Grip the bar: Reach up and grip the bar with your palms facing forward and your hands slightly wider than shoulder-width apart.
Unrack the bar: Take a deep breath and lift the bar off the rack, holding it above your chest with your arms fully extended.
Lower the bar: Slowly lower the bar down towards your chest, keeping your elbows tucked in and your upper arms at about a 45-degree angle to your torso.
Press the bar back up: Once the bar touches your chest, pause briefly and then press the bar back up to the starting position, exhaling as you push.
Repeat the exercise: Complete your desired number of reps, being sure to maintain proper form throughout the exercise.
When performing the barbell bench press, it's important to use proper form and technique to avoid injury and maximize the effectiveness of the exercise. It's also important to choose an appropriate weight that challenges you, but allows you to complete the exercise with proper form. Beginners should start with a lighter weight and focus on proper technique before increasing the weight.
2. Dumbbell Bench Press
The dumbbell bench press is a popular strength training exercise that primarily targets the chest muscles (pectoralis major and minor), but also works the shoulders (anterior deltoids), triceps, and upper back muscles (rhomboids and trapezius). It is similar to the barbell bench press, but instead of a barbell, you use dumbbells in each hand. Here's a step-by-step guide on how to perform the exercise properly:
Set up the dumbbells: Choose a weight that you can handle safely and securely. Sit on the edge of a bench and place the dumbbells on your thighs. Kick each weight up one at a time to shoulder level, then lean back and carefully position them at your sides with your palms facing forward.
Lie down on the bench: Position yourself on the bench with your head, upper back, and hips in contact with the bench. Your feet should be firmly planted on the ground, and your eyes should be directly under the dumbbells.
Grip the dumbbells: Reach up and grip the dumbbells with your palms facing forward and your hands slightly wider than shoulder-width apart.
Press the dumbbells up: Take a deep breath and press the dumbbells up, extending your arms fully.
Lower the dumbbells: Slowly lower the dumbbells down towards your chest, keeping your elbows tucked in and your upper arms at about a 45-degree angle to your torso.
Press the dumbbells back up: Once the dumbbells touch your chest, pause briefly and then press them back up to the starting position, exhaling as you push.
Repeat the exercise: Complete your desired number of reps, being sure to maintain proper form throughout the exercise.
3. Chest flies
Chest flies are a popular strength training exercise that primarily targets the chest muscles (pectoralis major and minor). This exercise involves the use of weights, such as dumbbells or a cable machine, and is typically performed lying down on a bench. Here's a step-by-step guide on how to perform the exercise properly:
Set up the weights: Choose a weight that you can handle safely and securely. If you are using dumbbells, sit on the edge of a bench and place the weights on your thighs. Kick each weight up one at a time to shoulder level, then lean back and carefully position them at your sides with your palms facing inward. If you are using a cable machine, adjust the cables to a height just above your shoulders.
Lie down on the bench: Position yourself on the bench with your head, upper back, and hips in contact with the bench. Your feet should be firmly planted on the ground, and your eyes should be directly under the weights or cable handles.
Lift the weights or handles: Take a deep breath and lift the weights or handles above your chest, extending your arms fully. If you are using dumbbells, your palms should be facing inward and your arms should be slightly bent.
Lower the weights or handles: Slowly lower the weights or handles down and out to the sides of your body, keeping your arms slightly bent and your elbows at a fixed position. Your hands should end up just below your chest level.
Return to the starting position: Slowly bring the weights or handles back up above your chest, squeezing your chest muscles as you lift. Exhale as you push the weights or handles back up.
Repeat the exercise: Complete your desired number of reps, being sure to maintain proper form throughout the exercise.
When performing chest flies, it's important to use proper form and technique to avoid injury and maximize the effectiveness of the exercise. It's also important to choose an appropriate weight that challenges you, but allows you to complete the exercise with proper form. Beginners should start with a lighter weight and focus on proper technique before increasing the weight.
4. Incline Bench Press
The incline bench press is a popular strength training exercise that targets the upper portion of the chest muscles (pectoralis major) and also works the shoulders (anterior deltoids) and triceps. The exercise can be performed with either a barbell or dumbbells, and involves lifting the weight while lying on an incline bench.
Here's a step-by-step guide on how to perform the exercise properly:
Set up the weights: Choose a weight that you can handle safely and securely. If you are using dumbbells, sit on the edge of an incline bench and place the weights on your thighs. Kick each weight up one at a time to shoulder level, then lean back and carefully position them at your sides with your palms facing forward. If you are using a barbell, position the barbell on a squat rack or bench press station at a height that allows you to lift the barbell from a seated or standing position.
Adjust the incline bench: Set the bench to an incline of around 30 to 45 degrees. This will target the upper portion of your chest muscles.
Lie down on the bench: Position yourself on the bench with your head, upper back, and hips in contact with the bench. Your feet should be firmly planted on the ground, and your eyes should be directly under the barbell or dumbbells.
Grip the weights: Reach up and grip the barbell or dumbbells with your palms facing forward and your hands slightly wider than shoulder-width apart.
Press the weights up: Take a deep breath and press the weights up, extending your arms fully.
Lower the weights: Slowly lower the weights down towards your upper chest, keeping your elbows tucked in and your upper arms at about a 45-degree angle to your torso.
Press the weights back up: Once the weights touch your chest, pause briefly and then press them back up to the starting position, exhaling as you push.
Repeat the exercise: Complete your desired number of reps, being sure to maintain proper form throughout the exercise.
Comments
Post a Comment