Chest Workout Exercises

Generally people who are going to the gym dedicate most of their time on training their chest muscles as they are trying to build a perfect chest. Here are some of the most important exercises which would help you to achieve your goal. I find it appropriate to begin with Barbell Incline Bench Press as it is a little more difficult than the Barbell Bench Press. For this exercise you should sit on a bench, which is inclined at about a 45 degree angle, with your back positioned firmly against the bench. You should grab the bar with a grip slightly wider than shoulder width. The basic movement for this exercise is to drive the weight straight up over your chest until your elbows are locked than slowly lower the bar until you make slight contact with your upper chest area.

The weight of the bar should be chosen in such a way that you could do from 6 to 8 reps. You should do four sets. Next is the Barbell Bench Press. The technique is the same with the one described above the only difference is the bench which is now a flat one. After you finished training with a bar you should move to training with dumbbells. Dumbbell Incline Bench Press is the next workout exercise.In order to avoid any problems which may emerge during your positioning with the dumbbells on the bench, you should pick up a dumbbell in each hand and place them on your thighs then, simultaneously, raise them up to your shoulder level. Four sets consisting of 6 to 8 reps will do the work. Another workout exercise which you can do with dumbbells for your chest is Dumbbell Flyers. This can be done on a flat bench or using a bench inclined at about a 45 degree angle.

In both cases here is what you need to do. After you positioned yourself on the bench with your hips and shoulders flat on the bench, having a dumbbell in each hand, you lift the dumbbells over your chest by extending your arms. The next step is to lower the dumbbells to the sides of your body in an arc-like motion then slowly bring the weights back up over your chest in the same way you lowered them.

It is very important for you to maintain a slight bend in your elbow throughout the exercise. It is recommended to do 4 stets with 10 to 12 reps. If you find this exercise hard to do you can do the same thing using the Butterfly machine. You have to push the levers together slowly and then return until chest muscles are stretched fully, while sitting at the machine with your back flat on the bench and your upper arms parallel to the ground.

Same number of sets and reps. It is very important to warm up before training any kind of muscle group in order not to get injured. And least but not last keep in mind that you need to inhale as you lower the weights and exhale as you lift.