The best chest exercises are ones that give you the results you want, whether you want more strength, size or definition.
You do not have an upper and lower chest when it comes to chest muscle exercises.
Your upper chest, in kinesiology is the clavicle portion of your chest. It is not a distinct and separate muscle or body part. Your pectoralis major is the large chest muscle that you can see.
The best chest exercises will stress your muscles from various positions or angles thereby forcing your muscles to grow by tapping into different motor units.
Just using bench press variations may not give you the results you want.
Do chest muscle exercises that activate your external and internal rotators of your shoulder. Rotator Cuff Exercises are key in your chest and over-all upper body development.
Are you using proper form or lifting technique on every rep and set?
Are 2 or more of your chest building exercises stressing your muscles in the same manner? You will not allow for the maximum recruitment of muscle fibers by doing this.
You need to use a range of the Best Chest Exercises with above average nutrition to correctly accelerate an improvement in both strength and mass.
Listed here are the best chest exercises you can do regardless of your goals. Some you probably do already while others you may not know at all.
1. Key Press:
This is one of the best chest exercises you can do but few people do it or know about it. Grab a dumbbell set and lie down on a decline bench.
With your palm facing your shoulders press them up and turn your palms towards each other whiles squeezing your pecs hard.
2. Flat Bench Press:
The flat bench press is probably the best known of all exercises. This is a compound chest exercises that incorporates your chest, triceps and shoulders.
Keep your feet in a solid, flat position on the floor. Position your hands a little bit further apart than your shoulders. When lowering the weight under control let the bar touch a spot on your chest around your nipple area.
Don’t bounce the weight off of your chest and do not arch your back.
3. Incline Bench Press:
This is one of the best chest exercises because it presents a different angle therefore recruiting more muscle fibers.
The only difference between this chest exercise and the flat bench version is the angle of the bench. Do it using the above instructions.
4. Chest Fly Exercise:
For a chest fly exercise you can use a flat, decline or incline bench with dumbbells. You can also use cable machines or a Pec Deck for your chest fly exercises.
We’ll explain using the flat dumbbell chest fly exercise. Sit down on the edge of a flat bench with one dumbbell in each hand. Lie back, while at the same time putting both dumbbells on your chest. Lift up and straighten your arms.
While slightly bending at your elbows and with your palms of both hands turned towards each other, lower the dumbbells slowly to your sides in an arch.
Once you have lowered them to the same height as your chest bring them back to the top position in a motion that imitates putting your arms around a big tree.
Every fitness center has a dip station. Dips are another of the best chest building exercises you can do but you may find them difficult
Position your hands a little bit further apart than the width of your shoulders. As you lower your body ensure both your elbows go outwards and your upper body tilts forward. Lower down until your mid-chest is at the same height as your wrists, pause then push up again.
Do not lock your arms in the top position and place your wrists straight so they are in-line with your forearms.
Don't worry about what chest exercises someone else is using, just concentrate on performing yours to the best of your ability.
Although there are a ton of different variations; which exercises will build large, muscular chest muscles and which exercises are best for bringing out a lean, ripped look?
Various exercises are also very effective for an over-all strong athletic appearance and they can also help dramatically improve the effectiveness of your other upper body exercises.
This is due to the fact that all free weight exercises incorporate a number of smaller assistor and stabilizer muscles in addition to your chest.
The following dumbbell chest exercises are great for overall chest development and should be used quite often. The Key Press mentioned earlier is one of the best chest exercises period…that is why it was mentioned first.
6. Incline Dumbbell Fly:
This exercise adheres to the same methods as the flat chest fly exercise mentioned earlier except for the fact you use an incline bench.
7. Flat Bench Dumbbell Press:
In addition to working your shoulders and triceps you will use your stabilizer and assistor muscles as well.
8. Incline Dumbbell Press:
Same as above except you’ll be using an incline bench. Avoid setting the incline too high because you will target your shoulder muscles rather than your chest muscles.
Do you use any unique and effective exercises or in your fitness program? What was your experience with these exercises? What results did you notice? Do you have a good or a bad story to tell about your own experience with certain exercises? Or do you have some good information that we may have missed? Let others know!
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