This post has already been read 1582 times!
Today we have brought to you top classic chest workouts. Now a days people are much concerned about their fitness. They do Yoga, body building and fitness exercises to look desirable. As a new to exercise or teenagers who join gym wants 2 changes in their body. 1. Their arm 2. their chest.
Its obvious that initially the first thing strike in the eye of other is arm and then chest. Also these are comparatively easier than other exercises like shoulder, back, thigh, abs etc. A good balanced shaped chest add attraction and grace in a body as well as the biceps and triceps add some muscular thing factor in a person equally.
Here are some best classic chest workouts of this month…
6. Bench press
The bench press is an upper body strength building exercise that consists of pressing a weight upwards from a supine position. The exercise works as supporting chest, arm, and shoulder muscles such as the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. The barbell bench press is one of three lifts in the sport of power-lifting and is used extensively in weight training, bodybuilding, and other types of training to develop the chest muscles.
Bench press is one of the best and most effective exercise for chest. It is known to be a king of exercises for chest build. From Schwarzenegger to Haney, Columbo to Coleman, the bench press is just an overall awesome chest builder for all.
5. Dumbbell Press
It is similar to barbell press however it gives you an increased range for the movement from top to bottom angle. Also you can use dumbbell at any inclined level, on any bench of any inclined angle. It means that you will hit your chest at different angles hence you will get more dynamic shape of the chest.
4. Weighted Dip
The weighted dip may rival the bench press for best overall chest movement. Exercises that have your own body physically “moving through space” have been shown to better stimulate the CNS and activate more muscle fibers. Great for targeting the lower/outer pecs.
Lean the torso forward throughout the set to maximally recruit the chest rather than triceps. Lower yourself slowly to full stretch as the greatest pec-fiber-activation takes place when “pushing out of the hole.”
3. Cable crossover
It is also recommended that the cable crossover is important in any pecs-pumping-program, and it is certainly valuable to include. Pressing movements are awesome for handling max power, while flyes, as mentioned earlier, are wonderful for their ability to stretch the pecs. However, neither of them provide a strong “peak contraction” effect, which can act as another strong stimulus for growth.
Some people try to use too much weight on this movement and turn it into some kind of standing press. Do not be one of them. Use moderate weights in good form, stretch for 10-15 reps per set. If your gym has a multi-angle cable station try doing this exercise from different points to stimulate unique sets of muscle fibers. Use the cable crossover for what it is truly made for and squeeze hard on every rep.
2. Pull Over
The pullover is unique among chest exercises as it is neither a form press or flye. It provides a very unique stretch for the pecs from bottom to top, and also helps expand the rib cage. This was a compulsory movement for lifters in the early days of bodybuilding when many builders were believed that some of the best side chest poses were ever displayed with help of this.
Perform this exercise in “cross bench” style where you lie perpendicular, with just the upper back/shoulders resting on the bench. Drop the hips low and keep them there throughout the set. Take a deep breath as you stretch the weight back and down behind you. Keep a slight bend in the elbows at all times.
1. Dumbbell Flye
While pressing movements are of very importance to building a massive chest anyone should not underestimate the value of the DB Flye. This exercise allows for a much massive stretch of the pec fibers than any press, and studies prove that when a muscle is stretched under tension, several anabolic (growth producing) pathways are vigorously stimulated.
Move the dumbbells slowly in a relatively wide arc until you feel a deep stretch in the pecs – from armpit to sternum. Try holding the stretch for 3-4 seconds on some of your reps. Experiment by performing this exercise from various angles – all the way from a slight decline to as high as a 60-degree incline.