The three best exercises for chest


The chest is a remarkably impressive muscle group. If you are one of those people who want a big chest, but can’t get it, nothing to worry, reading this post will help you out a lot! There are a lot of exercises that can help you exercise your chest muscles, but there are only a couple that will really put on muscle mass in that area.

Now, remember I am telling you MY top three best chest exercises, that have helped me increase the muscle mass in the chest area. And here they are:

  • Bench press
  • Dips
  • Dumbbell flies

The Bench press is the most important exercise and that is why I placed it on first place. There are different variations of the bench press. Incline, decline, and flat bench press. They all train different parts of your chest. Remember, the chest muscle group has two parts the upper and lower part, there is no middle one. So if you want big pecs, you will have to use all of the different types of bench presses. Also remember that the bench press can train your triceps and your deltoids (shoulders) so at first don’t concentrate on lifting heavy, concentrate on using your chest more than the other two muscle groups.

Dips are easy to perform. Yet it can help you gain serious muscle mass in the chest area. As well as the bench press, this exercise also can train your triceps and a little bit your deltoids. But like I said dips are easier to perform, the only thing you have to do to concentrate more on exercising your chest instead of the other two muscle groups is lean forward with as you are going down, this will help you put more tension on the chest. After 1-2 weeks of doing this exercise, you can start adding weights to make it harder.

Dumbbell flies will make your pectorials explode. If you are going to do the dumbbell flies for the first time, I recommend finding a spotter, that will help you out and tell you how to do the exercise correctly. If you are having problems with using the dumbbells you can always use the machine. Yes, there is a machine that imitates the dumbbell fly exercise. When you get more experienced you can start with the dumbbells.

Warning, these exercises put a lot of tension on your wrists. If you have any kind of problems with your wrists use something to support them, safety first.

Thank you very much for reading this article, if I have helped you with something please share this article, and don’t forget to check out our facebook fan page!

 

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3 comments

  1. Is their an age where it is kind of like to late to get that body you’ve always wanted…you no the point of no return. I am 37 yrs old and never really spent time in the gym because i never could see the differance in the time I did put in. If their really isn’t an age where you dont have to worry could you give me some insite on what to do and how long it may take to say get that 6 pack or that awsome chest girls dye to see…Thanks……….Keith

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    • There is no maximum age for training. There is a minim, but you are far away from it. To get a six pack you will have to lose your overall body fat %. Spot removal is impossible, so don’t do endless ab exercises.

      Change your nutrition in your diet. Instead of eating white bread and sugar, eat whole grain bread and fruits. Lower the amount of sugar you intake as much as possible. Search “The secret for fat loss” here by clicking on the search bar on the top of the blog. Read the article and you will learn what you will have to do to achieve success.
      Best of wishes, John.

      Like

  2. This is great! You finally posted a pullover routine. I’ve been doing pullovers for the past 32 years in my on and off my weight training routines. The intercostal muscles are strengthened over time, pulling the ribcage outward slightly, thereby deepening the chest. This is a great chest and lat expander. Its a must for those who want that V shape. It also gives the illusion of having a smaller waist. Pullovers are a great finishing move for all chest routines.

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