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TOP 7 CHEST WORKOUT TO PERFORM IN THE GYM.

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The chest as we know is one of the main body parts to train. Building a nice and big chest adds a different taste to your personality. It makes you look big and aesthetic. But in order to have a nice and muscular chest, you will need to perform the most effective chest workouts that will help you in gaining those muscular pecs. 

There are several chest workouts to perform in the gym but not all workouts are that much effective as it needs to be. 

 That's why today I am going to share with you guys the 7 most effective and powerful chest workouts that you can perform in the Gym.

So, let's get started:


1. Incline Bench Press- This is one of the most effective upper chest workouts to start with. Performing this workout with heavy weights will pump your upper chest in no time. It also adds definition to your upper chest. To start, incline your bench at an angle of 45 degrees. Lay down on the bench and hold the bar with hands shoulder-width apart. Remember, do not widen your arms more than your shoulder width. The closer the arms will be towards the shoulder, the better flex your chest muscles will experience. Now, keep your elbows under your wrist and push the bar with your triceps as well. Keep your shoulders retracted and depressed. Do not perform with your back flat on the bench. While performing this workout, you have to engage your core muscles tight in order to get better stability and stronghold. Inhale when you bring your bar down and exhale when you move your bar up.


SET- 3 SETS OF 12, 10 AND 8 REPETITIONS

2. Flat Bench Press- If you want to destroy your chest muscles bad, then this workout is surely going to help you in doing that. Performing Flat Bench Press with heavy weights will no doubt induce tremendous muscle tension to your pectoralis major. To start, make your incline bench flat and then lay down with your hands shoulder-width apart. Your shoulders should be retracted and depressed. Now, bring the bar down across your nipple line and come down 90 degrees. Push straight up. Do not keep your back flat on the bench as it will induce muscle tension in your shoulders. Inhale while you are bringing the bar down and exhale while pushing the bar back up.


SET- 3 SETS OF 12, 10 AND 8 REPETITIONS

3. Decline Bench Press- The previous workout was for destroying your pectoralis major and now this workout will surely destroy your pectoralis minor. Decline Press is by far my most favourite workout for the lower chest. To start, make your flat bench decline and then lay down with your hands shoulder-width apart. Now, bring the bar over your chest. In order to have a perfect lifting position, pick a spot on the ceiling and aim for that every time. Keep your wrists straight. Remember do not push through through your shoulders. Always squeeze your lower chest muscle while lifting the bar back up. Inhale while are bringing your bar down and exhale while you are pushing your bar back up.

SET- 3 SETS OF 12, 10 AND 8 REPETITIONS

4. Pec Dec Flies- This workout basically helps you in giving a proper definition to your middle chest. Performing this workout is a bit technical. You will need to keep in mind that muscle tension gets induced on your chest and not on your shoulders. To start, bend your elbows slightly and keep your chest up. While bringing the two grips closer hold for a second in between and then complete one rep. Holding in between will give you the required muscle tension and then after you complete your rep it will break your muscle fibres completely. Inhale while you are leaving your weight and exhale while you are bringing your grips together.

SET- 3 SETS OF 12, 10 AND 8 REPETITIONS

5. Low Cable Chest Fly- This workout is performed in order to give definition to your upper chest. Performing this workout will give your upper chest a proper definition. To start, load the cables all the way down. Now, step forward and make a staggered stance. Keep a slight bend in your front knee and keep your back straight. Your palms should face up. Remember while you are pulling your cables, pull it in a way that you are hugging someone bigger than you. Inhale while you are going down and exhale while you are bringing your cables up.

SET- 3 SETS OF 12, 10 AND 8 REPETITIONS

6. High Cable Chest Fly- This workout is basically performed in order to bring definition to your lower chest or pectoralis minor. Performing this workout will give you that round shape which your chest muscles need. To start, bring both cross cables all the way up. Step forward in a staggered stance and slightly bend your front knee and keep your back leg extended. Arch your chest and slighlty bend your elbows. Remember to keep your hands below your chest and maintain a neutral spine. Inhale while you release the cable and exhale while you are pulling the cable in front.

SET- 3 SETS OF 12, 10 AND 8 REPETITIONS

7. DB Pullover- This is by far one of the best chest finishers to perform. This workout basically targets the centre of your chest. To start, lay on a flat bench and hold your dumbbell in a horizontal way. Now keep your wrist straight and squeeze your chest as you pull the dumbbell over your head, Remember while performing this workout, you have to keep your core tight. Inhale while you are bringing the dumbbell down and exhale while you are bringing it up. 

SET- 3 SETS OF 12, 10 AND 8 REPETITIONS

All the above mentioned workouts are super effective when it comes to building a muscular chest. If you perform each and every workout properly, it will surely show results. So, Stay Strong and Stay Motivated.













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