A Complete Chest Workout With 5 Exercises

In this article we show you a multi – angle workout which will force your chest into growing stronger, wider and bigger.

The pecs are known as the pectoralis minor and the pectoralis major.

The pectoralis minor is small and lies underneath the pectoralis major and is essential for the functioning of the shoulder. The pec major is larger, fans shaped and comprises most of the chest.

This muscle is responsible for pressing, lifting and flapping actions.

Strong pecs are part of the upper body strength. They also help you push things and help you to stand tall to show your sculpted muscles.

Force your pecs in a way you haven’t before so you can grow a wide, big chest. Performing 3 sets of 10 barbell bench presses once a week isn’t enough to build your chest.

If you want to increase your chest size, you should try these 5 exercises which target the chest muscles from different angles and different repetition ranges, in order to hit as many muscle fibers as possible.

 

1. Close-Grip Bench Press

How to perform it:

  • Lie down on a flat bench and lift the bar with a close, shoulder width grip over you.
  • Inhale and lower the bar down until it touches your middle chest.
  • Pause for a second and return the bar back to the original position, exhale and use your triceps to push the bar up.
  • Lock your arms in the contracted position, pause for a moment and then lower the bar slowly again.
  • Repeat for 5 sets of 10 reps.

 

 

2. Dumbbell Pull-Over

How to perform it:

  • Put a dumbbell standing up on a flat bench.
  • Make sure that the dumbbells is secure and lie down perpendicular to the bench, with just your shoulders lying on the surface.
  • Your hips should be the below the bench, your feet firmly on the floor and legs bent. Your head should also be off the bench.
  • Grab the dumbbell with both hands and hold it over your chest at arms’ length.
  • Keep your arms extended and bring the weight down in an arc behind your head. Keep moving until you a stretch on your chest.
  • Return the weight back to the original position using the arc through which you lowered the dumbbell and exhale.
  • Pause for a moment at the starting position and then repeat the motion.
  • Repeat for 5 sets of 10 reps.

 

 

3. Incline Dumbbell Bench Press

How to perform it:

  • Lie down on an incline bench and grab a dumbbell with each hand and place them on the thighs with your palms facing each other.
  • Use the thighs to push the weights up and lift them individually so you can hold them at shoulder width.
  • Once the weights reach shoulder width, turn your wrists forward so that your palms face away from you.
  • Breathe out and push the dumbbells up using your chest.
  • Lock your arms at the top position and then slowly lower it down.
  • Repeat for 4 sets of 12 reps.

 

4. Incline Dumbbell Fly

How to perform it:

  • Grab a dumbbell with each hand and lie down on an incline bench set at a 30 degree angle.
  • Extend your arms above your and slightly bend your elbows.
  • Rotate your wrists so that your palms are facing you.
  • Breathe in and lower your arms down to the side but make sure you keep the arms extended and rotate the wrists until your palms face each other.
  • Exhale and return the dumbbells back up to the original position by reversing the motion.
  • Repeat for 4 sets of 12 reps.

 

5. Reverse Dumbbell Fly

How to perform it:

  • Lie down on an incline bench with your stomach and chest pressed against the incline. Grab a dumbbell in each hand with your palms facing each other.
  • Extend your arms in over you so they’re perpendicular to the bench. Keep your legs stationary and apply pressure with the ball of the toes.
  • With your elbow slightly bent, move the dumbbells away from each other to the sides and exhale.
  • Elevate your arms until they’re parallel to the ground.
  • Pause at the contracted position for a second and lower the dumbbells back to the original position and inhale.
  • Repeat for 4 sets of 12 reps.