5 Insanely Efficient Chest Exercises for Men
Want to have sculpted pecs and an impressive upper body? There is definitely no shortage of exercises that can supposedly help you achieve your goal. But how effective are they?
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To find the answer look no further than these 5 insanely effective chest exercises to take your chest day training to another level and reap the benefits.
1. Inclined dumbbell bench press
The bench press is the most popular exercise to build and define your chest. Working from an inclined angle works the upper part of your chest, also known as the clavicular head and the front of your shoulders.
What you need: set of dumbbells, bench press
What you do: Lie on the bench with the backrest at a 45 degrees incline. Keep your feet firmly on the floor and lift the dumbbells above your chest. Your palms should face forward. Fully extend your arms to push the dumbbells up. Hold for 1 second and slowly lower them back while inhaling.
2. Barbell bench press
This type of exercise is one of the classics of chest exercises. It boosts your muscle strength, making you able to control and lift more weights as your training advances. Using barbells is also more stable than dumbbells, putting tension on your chest muscles.
What you need: barbell, bench press
What you do: Lie on the bench, with your feet flat on the ground. Grab the barbell with palms forward and lift it above you’re your upper chest, with arms straight. Inhale and lower the bar to your chest, keeping your elbows out. Hold for 1 second. Exhale and press the bar up again.
3. Cable cross-over
Cable cross-over is another type of exercise that increases the size and strength of chest muscles. It is especially preferred by bodybuilders due to the insanely efficient way it works and defines the upper body.
What you need: pulley machine
What you do: Keep your feet firmly planted hip-width apart. Bend a little bit forward and grasp the pulleys with the arms straight out. Also, your elbows should be slightly bent. Bring your hands together in front of you and then extend your arms. In a controlled manner, take them back to the starting position.
Chest dips are a great alternative to bench press exercises, working your upper body by activating more muscle groups. It involves stabilization and balance due to the lack of back or foot support.
What you need: dip bars
What you do: Grab the dip bars and lift your body. Put your feet behind you, one leg across the other to maintain stability. Slowly lower your body while your elbows bend at a 90-degree angle. Pause for 1-2 seconds then straighten your arms by pushing into the bars and return to the initial position.
5. Pec deck
The pec deck is considered an isolation exercise which elicits action in the pecs, also known as the pectoralis major. Unlike the dips, this type of training does not require stabilization but is especially regarded as a movement teacher.
What you need: pec deck
What you do: Plant your feet firmly on the ground, shoulder-width apart. Place your back against the seat and lift your arms to shoulder level, elbows bent. Put your forearms on wings of the machine and bring them together, without touching them. Return slowly to initial position.