It’s a fact everyone knows, everybody wants better and broader chest muscles.
There are many new bodybuilder who are doing anything and everything, doing a lot of sets of bench presses and chest fly’s, trying to have the best chest workout there is.
What they don’t know is building bigger and better chest muscles is actually not that hard.
The key ingredients for having the best chest workout are simple.
All you need is devotion, effort and gradually increasing both the weight and the reps. It doesn’t sound so hard, does it?
If you plan to use weights, the two most important movements are the fly and the press. And to get better results, spend more time on the press than on the fly movements.
This doesn’t mean you shouldn’t spend any time on the fly movements. Just focus more on the press. And you probably already know, but this means both dumbbell and barbell presses and also dips with a wider grip.
Magic pills or supplements don’t exist, all you need is hard work and focus.
We’ve set up a routine of the best movements for the chest muscles.
Incline, Decline Barbell Bench Press, Flat,
The most simple chest exercise is the barbell press. With this movement you can handle the whole weight throughout the whole range of motion.
I am sure most of you know this, the decline bench press targets your lower chest muscles and the incline bench press targets the upper chest muscles. The flat bench targets both.
What you should know is that you need to include the barbell press to your chest training program to get the results you want.
Decline Dumbbell Press, Incline, Flat
The dumbbell press is the most useful for building chest muscles. The let you have a more natural range of motion.
It also prevents musculature disparities. It’s when one of your sides is stronger than the other. Using the dumbbell press is a great way to have the best chest training there is.
There are a lot of people who don’t do or skip this exercise. And I can’t find out why. You use a broader grip and you don’t target the pectoral muscle and lessen the strain on the biceps. Because of this reason, this exercise is perfect for isolation.
There may be times where your own body weight won’t be enough. It’s totally fine to add a weight belt to have more resistance.
An example of chest routines for the best chest workout
Chest Routine No. 1
Flat Dumbbell Press: 2 sets of 5-7 repetitions
Incline Barbell Bench Press: 2 sets of 5-7 repetitions
Wide-Grip Dips: 2 sets of 5 -7 repetitions
Chest Routine No. 2
Incline Dumbbell Press: 2 sets of 5-7 repetitions
Flat Barbell Bench Press: 2 sets of 5-7 repetitions
Wide-Grip Dips: 2 sets of 5-7 repetitions
Your goal should be to exercise until muscle failure, while limiting the sets to 5-7 repetitions.
Keep track of your progress and gradually add more reps or weight.