Tuesday, July 23, 2024

6 Best workout for chest in Gym

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How to get the Perfect Chest

So, Here we are presenting with the 7 best Chest Workout. Maximum of the people feels that Pushups will give us a good chest but according to many professional body builder or nutritionist it is said that only pushups will not give you a good chest. For the bigger chest we must do variety of chest workout like Smith Machine Chest Exercise, Dumbbell workout, Cable Crossover etc.

                 So, here we have came out with 6 best Chest workout which will give you a greater level of strength, bigger chest and give you a more strong physique.  Each workout will have 3 sets-  In First Set you must have 15 reps, In Second set you must have 12 reps and finally in third set you must have 10 reps.

1. Smith Bench Press

It will add mass to your chest more reliably than virtually any other exercise. The clean and proper posture of this workout is:-

Step1:- Lie on the bench slowly and grasp the bar so that it is hovering over your lower chest.

Step 2:- Put your chest up and arch your lower back slightly after that grasp the bar a little wider than a shoulder width.

Step 3:- After grasping the bar now slightly inhale and lower the bar until it touches the lower chest and your arms should make 90 degree angle.

Step 4:- Finally, at last push the bar up forcefully. And repeat this for 3 sets.

2. Smith Incline Press

 It allows you to focus mainly on hammering your upper chest. The   clean and proper posture of this workout is:-

Step 1:- Now adjust your bench between 15 and 30 degree. Try with both the position in which you prefer.

Step 2:- Lie on the bench and stick your chest out by retracting your shoulder blade.

Step 3:- Grasp the bar just outside the shoulder width and lower it to the middle of your chest. Keep your elbows tucked in at a 45-degree angle as you lower the bar.

Step 4:- finally at last push the bar up slowly so than it give an proper tension to your upper chest. And repeat this for 3 sets.

3. Smith Decline Press

It allows you to overload your pecs with more resistance mainly focusing on lower chest. The proper posture of this workout is:-

Step 1:- Now decline your bench with negative 10 to 15 degree angle and  secure your feet by hooking them under the footpads.

Step 2:- Grasp the bar wider than a shoulder width grip and low it down.

Step 3:- Lower the bar until it touches your lower chest.

Step 4:- Finally at last push the bar up slowly so than it give an proper tension to your lower chest. And repeat this for 3 sets.

4. Chest Press Machine

It will give tension to your upper part of the chest and you have to add a weight plate in both side. The proper posture of this workout is:-

Step 1:- Lie on that machine bench which has a angle towards of 30 degree.

Step 2:- Grasp both side of the machine just outside the shoulder width and press up which will give you a tension in upper chest.

Step 3:- Now slightly pull down your machine both side bar.

Step 4:- Finally, repeat this for 3 sets. This Machine Exercise makes the most sense at the end of your workouts.

5. Chest Fly Machine

This Chest fly is a great way for both the beginners and with the experience because it targets the middle portion of both side of the Chest. The proper posture of this Workout is:-

Step 1:- Sit and relax your neck and shoulder and mainly your feet should be flat to the ground.

Step 2:- Grasp the handles and press your arms in front of the chest slowly with a control movement.

Step 3:- Now once your arms are fully closed in front of your chest than pause it for one second.

Step 4:- Now finally your arms slowly back to your starting position. And repeat this for 3 Sets.

6. Upper Cable Crossover

This Crossover is extremely a great exercise for both upper and middle chest of the body. The proper posture for this workout is:-

Step 1:- Stand between two cable station and attach a D-handle to the low pulleys on each. 

Step 2:- Now by grasping both the D-handle attach slightly pull your body.

Step 3:- Now raise your arms to waist height in front of your chest  and slowly pull towards front of the chest.

Step 4:- And at last slowly pull back the D-handle attach. And repeat this for 3 Sets.

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