Just because it’s chest day doesn’t mean you’re demoted to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place extra strain on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several best chest workout that will get you off the bench and on your way to chest growth in PECtacular fashion.
Try mixing it up by executing these 8 best chest workout to hit the chest from all different angles. Once you begin incorporating these movements into your chest workout, you’ll be observing a thicker, fuller, more developed chest in no time flat.
8 Best Chest Workout are as follows:
1. Landmine press
The landmine press is a simple yet innovative movement designed to mostly target the upper portion of the chest muscles. Grasp the weighted end with one hand and from a standing position, push the bar upwards. This will place extra emphasis on growing the upper portion of the chest.
2. Dip
Dips are basic, yet extremely effective. Find the nearest dip station and grip the equipment with both hands slightly further apart than the conventional triceps dip. Concentrate on tilting your body downwards as opposed to upright to completely engage the chest muscles.
Next time you’re in the gym tonight, tomorrow, or right now—climb on a set of parallel bars and start becoming, a “dippin’ machine.” Dips are hard. You won’t want to do them at first, but there’s no other active assistance move for your chest and triceps. “Dips suck,” says Jesse Burdick, an elite powerlifter and trainer at the Re-Active Gym in Pleasanton, Calif. “But you have to do them. Adding dips to your exercises is the fastest way to build mass in your upper body and to push your bench numbers through the roof.”
3. AMRAP Dip Workout
To get started, simply do three sets of as many reps as you can without exercise to failure. Do this twice per week on your chest or triceps days if you follow a body-part split. For each workout, try to exceed the number of reps you performed the week before, adding extra sets if necessary.
Once you’re capable of cranking out 70 or more reps in three or four sets, hang a 25-pound plate on your dip belt, decrease your rep count, and start the process over again.
4. Cable crossover
The beauty of cable crossovers is the diverse differences you can use to hammer the chest muscles from a variety of angles. Place the cables in upright position to focus on upper chest development or place them near the ground for lower best chest workout. The variance between a crossover and a standard fly is the end of the movement. For the cable crossover, bring the arms towards each other forming an “X” shape at the end of each rep to stimulate the inner pectoral portion of the best chest workout .
5. Pushup
The most basic bodyweight exercise around, the pushup is used as a standard marker for overall fitness among military
. Mix it up by executing the pushup off a medicine ball or elevate your legs by placing feet on steps to hit different portions of the chest. Start with your arms just slightly wider than shoulder width and go downwards, until your triceps are parallel to the ground.
6. Floor press
If your bench press has hit a plateau, the floor press is a sure fire way to completely break that barrier down. Just lie with your back on the floor and get underneath the bar to perform the pressing movement in the same manner as a bench press. The main change here will be that the repetition ends once the triceps hit the floor. The floor press will aide greatly in improving the lockout portion of the press if it’s a weak point.
7. Pec fly Machine
One of the oldest yet most active best chest workout machines in gyms across the world is the pec fly machine. Use this as an accessory movement to really focus on hitting the pec muscles from all angles. Squeeze at the center of the movement to really activate the inner portion of the chest. For a diverse move, you can try using one arm at a time for a unilateral pec fly variation.
8. Bosu pushup
The BOSU is a great finisher that burns out the pectoral muscles while simultaneously engaging various regions of the core. Place your hands on the sides of a BOSU ball and slowly lower your body towards the base in a 4 second count before bringing it back up again in a slow and controlled manner. This unique variation is a solid way to work the abdominals while improving stability and overall functionality.
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