Nowadays building a heavy and stronger chest is quite difficult as we don’t have any proper chest workout program which directly targets our chest muscles effectively. If you are also looking for such a workout program to build an ultimate chest then don’t worry. In this workout program, we will be sharing about the 6 best and effective chest exercises for muscle building.
This program includes effective exercises explained by Buildingbeast.com which will directly hit your major chest muscles like upper, lower and middle pecs. So go ahead and get ready to start this ultimate program.
“Training two muscles together is an effective way to build massive gains.”
Benefits of Chest Exercises:
- Improves Your Muscular Strength: These effective chest workouts also improve your muscular strength which makes you more strong.
- Muscle Building: This program is basically designed for muscle building as it targets all the chest muscles effectively.
- For Massive Chest: If you want to build a solid and bigger chest then this workout program will definitely help you in reaching your desired physique.
- Improves Coordination: Muscle coordination is important in bodybuilding. These chest workouts improve your coordination.
6 Best Chest Exercises For Muscle Building:
#1 – Dumbbell Pullover:
Training your chest with pullover exercise is the best way. It targets your upper pec muscles and also builds strength. Try to follow low reps with a heavyweight. Here is a tutorial.
Workout Level: Intermediate
Muscle Worked: Upper pecs muscles.
How To Do:
Lie down on the flat bench by holding a dumbbell in your hand. Keep the dumbbell above your chest. Stuck your feet on the floor. and slightly bend your arms, lower down the dumbbell backward. Feel the burn in your upper chest and return back to the starting position. Repeat.
Complete 2 sets of 12, 10 reps each.
Also Read: Effective Muscle Building Diet and Workouts Plan for Health Lifestyle
#2 – Incline Dumbbell Bench Press:
Another Bench press exercise but with dumbbells will help you in building a bigger chest. The incline dumbbell bench press usually targets your upper pecs muscles. It is also responsible for building strength. To make it more effective perform more reps.
Workout Level: Intermediate
Muscle Worked: Upper pecs muscles.
How To Do:
Lie down on an incline bench and grab a dumbbell in your every hand. Raise the dumbbells upward such that your palms are facing forward. Now slowly lower down the dumbbell to your chest level. Pause for a second and stretch your upper chest muscles. Return back to the starting position.
Complete 2 to 3 sets of 12, 10, 8 reps each.
#3 – Flat Bench Press:
The bench press is always an effective workout to isolate your chest muscles. Flat bench press directly hits your middle pecs muscles. Also, build strength if you follow the low reps with more weight strategy. Here is a tutorial for this best chest workout.
Workout Level: Beginner / Intermediate
Muscle Worked: Middle pecs muscles.
How To Do:
Lie down on a flat bench and rest your feet on the floor. Hold a bar above your chest level. Breathe and slowly bring the bar down until it is about to touch your middle chest. Pause and then return back to the starting position. Repeat.
Complete 2 to 3 sets of 15, 12, 10 reps each.
Also Read: Characteristics of Women’s Bodybuilding Diet to Lose Fat
#4 – Decline Dumbbell Press:
Decline dumbbell press is considered as one of the best chest exercises for muscle building. It helps in building your lower chest muscles. Decline press with dumbbells are more effective than a barbell one. Go ahead and perform this exercise.
Workout Level: Beginners
Muscle Worked: Lower chest muscles.
How To Do:
Hold a pair of a dumbbell in each hand with an underhand grip. Lie down on the decline bench and keep your back straight. Raise the dumbbell up to the top. Now slowly lower down the weights until it is about to touch your lower chest. Pause and stretch your muscles and return back to the initial position.
Complete 3 sets of 15, 12, 10 reps.
#5 – Cable Crossover:
Cable crossover has different variations and each variation targets different chest muscles. So to build chest muscle cable crossover is an effective chest exercise. You must follow more reps with lower weights for more effective results. Here is a tutorial on how to do this workout.
Workout Level: Beginners
Muscle Worked: Upper, middle, and lower chest muscles.
How To Do:
Adjust a cable extension level from high to low or vice versa. Stand straight with your face forward and grab the pulleys in your hand. Extend your arms completely. Pull both the pulleys downward to stretch your chest muscles. Pause for a second and then return back to the initial position. One rep is completed.
Complete 3 sets of 15, 12, 10 reps each.
#6 – Dips:
Dips are an amazing chest exercise to train your chest muscles. It isolates your lower chest muscles. So if you want to build your lower chest strength then this workout is an effective one. To make it more effective try to do reps till failure. Go ahead and perform this exercise.
Workout Level: Beginner
Muscle Worked: Lower chest muscles.
How To Do:
Hang on the dip bar with your arms completely straight and your palms facing each other. Hinge your upper body slightly forward to target your lower chest. Now dip down slowly to the bar level. Pause for a second and then return back to the hanging position.
Complete 2 to 3 sets till failure.
Conclusion:
In this article we have included the 6 best chest exercises for muscle building. These chest workouts effectively target your upper, middle, and lower pecs muscles. Follow this workout program for at least 4 weeks to feel the transformation in your body. These best chest exercises are designed for both beginners and professionals so go ahead and perform this workout. Thank you.
Image Courtesy: Dumbbell Pullover, Decline Dumbbell Press,
