Chest Workouts Guidance
Chest Exercises with Dumbbells
The following are the best chest workouts you can do with dumbbells.
Dumbbell Bench Press – 3 Sets, 10-12 Reps, 90 Sec Rest
Lie down on a bench and hold dumbbells in the up position, in each hand. Pull your arms apart until your elbows are at a 90-degree angle to the floor. When the dumbbells are slightly below your chest, press them back to the original position.
Incline Dumbbell Press – 3 Sets, 10-12 Reps, 90 Sec Rest
Get an adjustable bench and set it at a 30-degree angle. Lie flat with your back against and dumbbells on either side. Press the dumbbells over your chest.
Squeeze Press – 3 Sets, 8-10 Reps, 90 Sec Rest
With dumbbells in each hand, lie back on a flat bench. Press the weights against each other then press them over your chest.
Dumbbell Flye – 2 Sets, 12-15 Reps, 90 Sec Rest
Lie on a bench while holding dumbbells in both hands over your chest. Spread your arms to lower the weights to your sides up to where possible. Squeeze your chest as you bring the dumbbells together again.
Incline Dumbbell Flye:
Lie on an incline bench and grab dumbbells on either hand at body height. Raise the weights until they are on top of you, side by side. After a short pause, slowly lower them back.
Chest Exercises without Weights
You do not have to use weights to develop those muscular pecs. Have a look at some great chest workouts that you can perform without weights. They are simple but highly effective.
Doing push-ups hits your arms and chest. You can do this exercise anywhere and at any time. You only need a firm surface to do it.
This is a variation of the standard push-up that is harder to do. It is done by placing your feet on a bench, box, or any other surface that is on a higher level than your hands. The higher the level, the more intense and arduous the movement gets, and substantially, better results.
This workout is performed by placing your hands together to form a diamond shape with your index fingers and thumbs. Doing push-ups in this position affects your chest inner muscles more.
Doing this exercise is guaranteed to improve your chest definition and strength. It also makes you mentally tougher. This is because you need to stay in the lowered push-up position for as much as you can. The key here is to push your limits.
Wide-push-ups is another variation that puts more pressure on your chest and hence better results. This is because most of your weight will be transferred to your chest muscles when you are in this position.
What is the best chest workout without weights?
The best chest workouts you can do without weights is push-ups. With different variations, you can get that muscular chest you have always dreamt of. Push-ups are exercises you can do at the comfort of your home as no weights or equipment will be needed. Here is how you can do your push-ups.
Lie with your hands on the floor, and face looking down. Make sure your feet and shoulders create a rigid and straight line. Raise and lower your body in steady motion for as many times as you can.
This is similar to the standard push-up, but your hands will rest on an elevated piece such as a chair, desk, or bench. Get to the incline push-up position and steadily lower your body until your chest almost touches the inclined piece. Straighten your arms to get back to the original position and repeat.
Get into a normal push-up position, but place your feet on a higher and firm surface. Bend your arms down to 90-degree angle then straighten them out again.
Start as if you were to do the regular push-up. After gaining momentum, rapidly push up, and while off the ground, clap or slap your chest. Afterward, get back to your original position.
Start in the normal push-up position but lift one foot up off the ground. Complete a rep as you would do with a basic pushup. Remember to switch legs after several repetitions.
Chest Workout for Men at Gym
Have a look at some of the best chest exercises men can do at the gym.
Incline Dumbbell Press – 4 Sets, 8 Reps, 60-90 sec Rest
Get an adjustable bench and set it at a 30-45-degree angle. Lie on it with dumbbells on your hands. Press the dumbbells over your chest.
Hammer Strength Chest Press – 4 Sets, 8 Reps, 60-90 Sec Rest
You will need to use the Hammer Strength Chest Press machine to do this workout. Grab its handles and press to them to full lockout. For better results, adjust the seat to place both feet on the floor.
Dumbbell Flye – 3 Sets, 8 Reps, 60-90 sec
Lie on a bench with dumbbells on both hands. Spread your arms wide to lower the dumbbells until they are at the same level with your chest. Flex your chest and lift the weight back to the original position.
Low Cable Crossover – 3 Sets, 8 Reps, 60-90sec Rest
Get to a cable station and stand between two of them. Attach a handle (D-handle) to the pulleys on each of them. With elbows slightly raised, and a handle in each hand, raise your arms to a position in front of your chest. Bring the handles back together as your flex your pecs.
Dip – 4 Sets, 8 Reps, 60-90 Sec Rest
Get to a dip station and suspend yourself over its bars. Lower your body to the floor, and your upper arms are in a parallel position. If you are looking for more chest workouts continue to search our site!