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The chest is an important part of the upper body and it’s important to train it in order to achieve maximum gains. Chest exercises are a great way to target the chest muscles and build strength, power, and muscle mass. In this article, we’ll be looking at the top 10 chest exercises for maximum gains.
Shop The Collection: Smith MachinesThese exercises will target the pectoralis major and minor, as well as other muscles in the chest area. Whether you’re a beginner or an experienced lifter, these exercises will help you take your chest training to the next level.
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The barbell bench press is one of the most popular chest exercises for building strength and size. It’s a compound exercise that targets not only the chest, but also the triceps and shoulders. To do the barbell bench press, lie flat on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip and unrack it from the rack. Lower the barbell to your chest and then press it up until your arms are fully extended. Then, lower it back down to your chest and repeat.
Shop The Collection: DumbbellsThe dumbbell bench press is a variation of the barbell bench press. This exercise allows you to use a greater range of motion and target the chest muscles more effectively. To do the dumbbell bench press, lie flat on a bench with your feet flat on the floor. Grasp a pair of dumbbells with an overhand grip and lower them to your chest. Then, press them up until your arms are fully extended and then lower them back down to your chest and repeat.
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The incline bench press is a great exercise for targeting the upper chest and shoulder muscles. To do the incline bench press, set an adjustable bench to an incline angle and lie down on it. Grasp the barbell with an overhand grip and unrack it from the rack. Lower the barbell to your chest and then press it up until your arms are fully extended. Then, lower it back down to your chest and repeat.
The decline bench press is a great exercise for targeting the lower chest and core muscles. To do the decline bench press, set an adjustable bench to a decline angle and lie down on it. Grasp the barbell with an overhand grip and unrack it from the rack. Lower the barbell to your chest and then press it up until your arms are fully extended. Then, lower it back down to your chest and repeat.
Push-ups are a classic bodyweight exercise that can be done anywhere and anytime. They’re a great way to target the chest muscles and are suitable for all fitness levels. To do a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest down to the ground and then press back up until your arms are straight. Repeat for as many reps as desired.
Chest dips are another great bodyweight exercise that targets the chest muscles. To do chest dips, start in an upright position with your arms bent and your hands grasping a dip bar. Lower your body down until your elbows are bent at 90 degrees and then press back up until your arms are straight. Repeat for as many reps as desired.
Cable crossovers are a great way to target the chest muscles and add variety to your workouts. To do cable crossovers, stand between two cable machines with a low pulley on each side. Grasp the handles and bring them together in front of your chest. Then, extend your arms out to the sides and then bring them back together in front of your chest. Repeat for as many reps as desired.
Dumbbell flyes are a great isolation exercise for targeting the chest muscles. To do dumbbell flyes, lie flat on a bench with your feet flat on the floor. Grasp a pair of dumbbells with an overhand grip and raise them up above your chest. Then, lower them out to the sides until your arms are almost parallel to the floor and then bring them back up to the starting position. Repeat for as many reps as desired.
Medicine ball slams are a great explosive exercise for targeting the chest muscles. To do medicine ball slams, hold a medicine ball in both hands and stand with your feet shoulder-width apart. Squat down and then explosively press the ball up and slam it into the ground. Pick up the ball and repeat for as many reps as desired.
Resistance band push-ups are a great way to add resistance to the traditional push-up. To do resistance band push-ups, attach a resistance band to a stable object and then loop it around your back. Place your hands slightly wider than shoulder-width apart and lower your chest down to the ground. Then, press up until your arms are straight and repeat for as many reps as desired.
These are the top 10 chest exercises for maximum gains. Each exercise is designed to target the chest muscles in different ways and provide an effective workout. Incorporate these exercises into your routine and watch as your chest muscles grow and become stronger.
