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Best Chest Workouts You Can Do At The Gym

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The Only Chest Workouts You Need to Do At The Gym 2019

If you’re wondering how to get solid pecs and how to better target the upper and lower chest this article is for you.

We will show you the best chest exercises that will help you get a bigger, stronger, and more muscular chest.

By consistently practicing these chest workouts you will develop a better chest size, shape, and definition.

Make sure you do some warm-up exercises before you workout.

Chest Workout #1: Bench Press

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps

Equipment required: Barbell, Bench

Step 1: Lie back on a flat bench, make sure that your feet are flat on the floor and keep your buttocks in contact with the bench.

Step 2: Take an overhand grip on the barbell with your hands more than shoulder-width apart.

Step 3: Inhale and slowly lower the barbell until it reaches your chest. And press the weight back up, exhaling as you complete the movement.

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Chest Workout #2: Incline Press

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps

Equipment required: Barbell, Bench

Step 1: Lie on an incline bench set at an angle ranging between 45 and 60 degrees. Grab the bar with a medium grip width.

Step 2: Inhale and lower the barbell until it reaches your jugular notch (Upper chest at the base of your neck)

Step 3: Press the bar back up straight arms length, exhaling as you complete the movement

Chest Workout #3: Decline Press

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps

Equipment required: Barbell, Bench

Step 1: Lie on a decline bench set at an angle between 20 and 40 degrees and be sure your feet are anchored to stop them from slipping. with your hands take an overhand grip on the bar at least shoulder-width apart.

Step 2: Inhale and slowly lower the bar until it reaches the lower edge of your body pectorals.

Step 3: Press the bar back up, exhaling as you complete the movement

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Chest Workout # 4: Dumbbell Press

Primary Muscle: Chest

Secondary Muscle: Shoulder & Triceps

Equipment required: Dumbbell, Bench

Step 1: Lie flat on the bench with your feed on the floor for stability, your arms extended upward, and your hands facing in toward each other holding the dumbbells.

Step 2: Inhale and lower the dumbbells to chest level, bending your elbows and rotating your forearms to bring your hands in pronation.

Step 3: Press the dumbbells back up and do an isometric contraction to isolate the stress on the upper pectorals, exhale as you complete the movement.

Chest Workout #5: Dumbbell Flys

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps

Equipment required: Dumbbell, Bench

Step 1: Lie flat on a narrow bench to allow free movement of your shoulders. And hold the dumbbells make sure your arms are extended, and your elbows are slightly bent to reduce the stress on your joints.

Step 2: Inhale, then lower the dumbbells until your elbows are at shoulder height.

Step 3: Raise the dumbbells back up while exhaling.

Try to perform a short isometric contraction at the end of the movement, to place more focus on the upper pectorals.

Chest Workout #6: Incline Dumbbell Press

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps

Equipment required: Dumbbell, Bench

Step 1: Lie on an incline bench (set at an angle less than 60 degrees to avoid placing too much emphasis on the deltoids) with your elbows bent. Hold the dumbbells with an overhand grip.

Step 2: Inhale and extend your arms until the weights touch.

Step 3: Exhale as you complete the movement.

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Chest Workout #7: Incline dumbbell flys

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps

Equipment required: Dumbbell, Bench

Step 1: Lie on an incline bench set at an angle between 45 and 60 degrees. And hold the dumbbells with your arms extended or slightly bent to reduce the stress on your elbow joint.

Step 2: Inhale, then lower the dumbbells until your elbows are at the shoulder height.

Step 3: Raise the dumbbells while exhaling.

Chest Workout #8: Pec Deck Flys

Primary Muscle: Chest

Secondary Muscle: Shoulder

Equipment required: Machine

Step 1: Sit on the machine’s seat and press your elbows into the pads, and ensure that your forearms and wrists are relaxed.

Step 2: Inhale and force the pads together until they touch in front of your chest

Step 3: Exhale as you complete the movement

Chest Workout #9: Cable Crossover Flys

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps

Equipment required: Cable machine

Step 1: Stand with your feet slightly spread, your body slightly forward, and your elbows slightly bent. Hold the handles with your arms spread

Step 2: Inhale and press the cable handles until your hands touch

Step 3: Exhale as you complete the contraction

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Chest Workout #10: Dumbbell Pullovers

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps & lats

Equipment required: Dumbbell, Bench

Step 1: Lie on the bench, with your feet on the floor. Hold a dumbbell with both hands, palms against the underside of the upper set of plates, thumbs and forefingers the handle.

Step 2: Inhale as you lower the weight behind your head, slightly bending your elbows

Step 3: Return to the starting position, exhaling.

Chest Workout #11: Parallel Bar Dips

Primary Muscle: Chest

Secondary Muscle: Shoulder & triceps

Equipment required: Machine

Step 1: Support yourself with your arms straight and your torso hanging down from your shoulders.

Step 2: Inhale and bend your elbows to allow your body to sink as far down between the bars as possible.

Step 3: Reverse the movement and return to the starting point, exhale as you complete the movement.

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