In the beginning, almost all areas of the chest respond well to low (4-6) or moderate (8-12) rep ranges. Heavier weights help build a sound foundation that helps beginners. As one progresses, higher rep ranges may be adopted to increase size.
The functions of the chest muscles are to keep our arms attached to the trunk and also to move our humerus together with our shoulder joints. Its functions also include the sidearm pitching motion, bringing the arms up and down at the sides and the basic arm wrestling motion.
Enough said, let’s have a look at 7 powerful chest workout tips to build up your upper chest.
#1. Flat Barbell Bench Press
Instructions
Lie down on a flat bench with feet flat on the floor. Take a wide grip on the bar. Use the O rings as a guide.
Breathe in and take the weight from the rack. Breathe out once you have moved it over your chest
Breathe in and lower the bar in a controlled manner. Once it reaches the chest, press up straight.
Exhale and take another deep breath and hold it before you lower again for another rep. Repeat for the desired amount of repetitions.
Important Tips
During the movement, keep your elbows directly under the wrists.
Lower the weight under complete control. Allow it to touch your chest then push off.
Do not move your feet during each repetition
#2. Incline Barbell Bench Press
Instructions:
Position your body on an incline bench on a 30-45 degree angle with your feet flat on the ground.
Remove the bar from the rack, holding the weight above your chest – shoulder-width apart with an overhand grip & your arms extended. This will be your starting position.
Lower the bar straight down in a controlled but slow movement up to your chest.
Pause and then press the bar in a straight line back to the starting position. Repeat for the desired amount of repetitions.
Important Tips
While lowering the bar to the upper part of the chest, do not lower the bar to the neck.
Lower the bar with control and ensure that you do not bounce the bar off your chest.
Next up: Incline Push Up
#3. Incline Push Up
Instructions
Get yourself in the standard pushup position with hands on a raised surface slightly wider than shoulder width. Elbows should be locked out.
Keeping the torso straight, lower your chest to the raised surface. Pause and push back to the starting position. Repeat for the desired amount of repetitions.
Important Tips
Do not flare out your elbows.
Ensure that your core is tight and back straight during the movements.
Also, read 5 Explosive Chest Exercises At Home For A Bigger Chest.
Next up: Flat Dumbbell Bench Press
#4. Flat Dumbbell Bench Press
Instructions
Sit down on a flat bench with a dumbbell in each hand and place them on your knees. Your feet should be on the floor and knees slightly bent.
Lean back slowly and raise the weights up to your shoulders and then at arm length straight up. The dumbbells should face forward slightly turned inward at about a 35 degree angle. Exhale as you push them away.
Lower the dumbbells slowly so they go to your outer chest armpit area. Bend your elbows below the level of your chest placing the dumbbells level with your chest and shoulders.
Push the weights up and lock your arms straight overhead. Then repeat for the desired number of repetitions.
Important Tips
Make sure your butt, upper back, and hips are pressed hard into the bench.
Keep in mind that these are presses and not flyes.
Next up: Incline Dumbbell Press
#5. Incline Dumbbell Press
Instruction
After setting an adjustable bench to an incline of 30-45 degrees, grab a dumbbell in each hand, lie down on your back on the bench. Push the pair of dumbbells directly above your shoulders with your arms fully extended.
Lower both dumbbells to the sides of your chest. Pause a second and then press the dumbbells back to the starting position. Repeat for the desired repetitions.
Important Tips
Elbows should be close to your sides throughout the exercise.
Avoid extending the neck.
Lower the dumbbells until they are level with your chest.
Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest.
Next up: Flat Dumbbell Flys
#6 Flat Dumbbell Flys
Instructions
Lie down on a flat bench with a dumbbell in each hand with an overhand grip. Extend arms out to sides parallel to the ground at chest level.
Raise arms in a controlled way with palms facing each other and dumbbells over the chest.
Pause and squeeze chest muscles together at top of the movement.
Slowly lower the dumbbells in an arc and away from your body. When the dumbbells are in line with the chest, reverse the movement to the starting position.
Hold for a second and repeat for the desired amount of repetitions.
Important Tips
Keep the elbows straight throughout the movement.
Make sure to use the same arc of motion used to lower the weights.
Next up: Incline Dumbbell Flys
#7 Incline Dumbbell Flys
Instructions
Lie down on an incline bench positioned at 45 degree angle with a dumbbell in each hand, feet on the floor.
Position the dumbbells near the chest and armpits with palms facing inward and your wrists straight.
Breathe out and slowly raise the dumbbells up above your chest. Arms should be shoulder-width apart. Keep elbows straight.
Breathe in and lower the dumbbells in an arc until they are level with your chest.
Reverse the movement in the same wide arc. Repeat for the desired amount of repetitions.
Important Tips
- Squeeze the chest muscles together at the top of the movement.
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