Bodybuilding Chest Workout for Perfect Shape Pecs

Bodybuilding chest workout is essential for the perfect upper body shape. And to have the ideal form, you need to make sure you are doing your routine correctly. So, you will need the best exercises for your perfect shape chest using your dumbbell and barbell!

Bodybuilding chest workout, like other workouts for your muscle group, should be performed to balance your pecs. Pecs or pectorals are your primary muscles in the chest. It has two categories—major and minor.

As you will read along, you will learn about the best bodybuilding chest workout. You will have to know the best exercises on how to build chest muscle that will balance the form to your major and minor pecs. Upper pecs are the large fan-shaped muscles, which you can see as the chest wall. While small pecs are not visible to your eyes, they can be found under your major pecs. Minor pecs are your muscles that connect the shoulders and chest to function simultaneously.

Also, the importance of doing the best bodybuilding chest workout is to keep your arms work well in lifting objects and other daily tasks that you are doing. Now, let us get moving to make your chest admirable to everyone.

Barbell Bench Press

You can start your bodybuilding chest workout using your barbell. The barbell is one of the essential tools in bodybuilding. So we take advantage of it in this exercise. Your starting point in the barbell bench press is to lay your back flat, and your feet stay flat on the ground. Make sure that the barbell is placed on the bench’s rack. While in this position, lift the bar slowly off the shelf and hold it above your chest in a proper distance. Hold it for a second, then raise the bar slowly. Place the bar on the rack once sets and repetitions are completed.

The bench press exercise is useful for building body mass, especially in your chest. Just make sure that at your first try, do this with just enough weight that you can lift and grasp.

Incline Barbell Bench Press

Another form of a good bodybuilding chest workout for a barbell is the incline bench press. Your starting position is the same as the bench press. But you will have to set up your pad in an arched form that should be comfortable with your hips and lower back. Extend your arms upward and remove the bar from the rack. Then, you can lower the bar slowly to your sternum by flexing your elbows. With the proper distance, extend your elbows to return the bar after completing the sets and repetitions.

Incline Dumbbell Press

Other than a barbell, you can use dumbbells for your bodybuilding chest workout. Using the dumbbells, you can create and define muscles in your chest by doing incline dumbbell press.

Your starting position in this exercise is lying on an incline bench and holding your dumbbells in each hand over your thighs. You can adjust the bench to your preferred angle. Make sure your hands are facing each other. Then you can raise the dumbbells slowly to your shoulder width while rotating your palms facing front. At this point, it is vital that you have a full grip of the dumbbells. Also, you will need to lock your arms at the top and hold it for some time. You can raise and lower down your dumbbells with the recommended sets and repetitions. After completing the repetitions, you can place the dumbbells back on your thighs first, then on the floor. It will be the more comfortable and safest way to finish the incline dumbbell press.

Incline Dumbbell Pullover

You can also do the dumbbell pullover by starting in the position wherein you lay on the bench press with your shoulders are only supported. Then, place your feet on the floor. Make sure your head and neck are at the edge over the bench. Your hips and shoulder should not be aligned so position your hips in lower angle than your shoulders. If you have done this, you will need to get hold to your dumbbells with your hands crossing in a diamond shape. Your palms should be facing the ceiling, then move the dumbbells over your chest with your elbows bent 10-15 degrees. Hold and slowly lower the dumbbells backward over your head. Make sure your arms are in line with your upper body and parallel to the floor. The movement of your dumbbells should be in an arc-like motion.

While doing the incline dumbbell pullover, make sure you squeeze your chest. Repeat the exercise’s recommended sets and repetitions.

Flat Bench Dumbbell Press

With flat bench dumbbell press, you will need to lie on a flat bench with dumbbells in each hand. While holding the dumbbells, make sure your palms are facing forward. Then you can bend your elbows slowly upwards until your upper arms are parallel to the ground. Make your arms in the straight position while pushing the weights outwards in an arc shape. Lower the dumbbells slowly. You should feel a stretch in your chest, muscles and shoulders. Do the recommended repetitions and sets.

Machine Decline Press

Other than dumbbells and barbells, you can use the machine decline press to enhance the muscle functions of your lower pecs. It offers more stability for beginners.

For bodybuilding chest workout, you can use the machine decline press. First, you have to make adjustments on the seat of the machine. The handles should be aligned with the lower portion of your chest. Your back should be rested on the pad of the machine. To feel some stretch in your chest muscles, press the handles to move your hands to extend fully. Just make sure your elbows are not locked. Hold this position for a while, then return to your original position. You can perform this exercise to your capacity.

Incline Cable Fly

You can also have the incline cable fly for a bodybuilding chest workout. In this exercise, your starting position is the same as the previous workouts for your chest. You get to set the pulleys at the lowest level of the machine before you lay down your back on the pad. Make sure your pad is set at 45 degrees in between the pulleys, and the weights should be just right to your capacity to hold. While lying, hold each handle to your sides and pull it over in front of your face with your hands together. Then make a slight bend of your elbows and lower your arms at both sides in a wide arc until you feel some pressure to your chest. Return your arms back to the starting position. Complete the recommended repetitions for this exercise. Make sure to maintain the motion and weights as you continue.

Peck Deck Machine

If you want a more intense bodybuilding chest workout, you can try using the peck deck machine. It is a weight machine, which you can sit and have two levers behind the seat. The bars can be pulled toward each other. Another device that you can try is the peck deck machine.

You will need to sit on the platform and make a rest to the pad. Place your forearms against the deck levers and hold the handles. Then, pull your arms carefully toward each other. If you feel the pressure to your chest, release the handles. Do the recommended repetitions to build more muscles in your chest.

Dips for Chest

For a simple bodybuilding workout for the chest, you can use the dips for the more effective building of chest muscles. Also, it can jump-start the muscles in your chest before a more intensive workout. Also, you can improve your balance and control over your body weight. On the other hand, if you want your chest to broaden, you should start using dips. One of the disadvantages of using dips is to develop your chest to be more extensive.

So if you want to use dips, hold each side of the dips and lean forward. You need to place your elbows a little bit wider than your shoulder. Then move your knees forward while contracting your abs to maintain the position. After holding your position for a while, make sure that your head is aligned with your spine as you go down the dips. To increase bodybuilding chest workout using dips, you can load some weight to your back. You can also slow down in doing repetitions for this exercise.

Thoughts to Ponder:

Doing the bodybuilding chest workout have the modifications as long as you seek advice from your trainer. While doing each exercise, you need to have proper breathing. Breathing is essential as proper pacing in your workout. You need to follow the recommended sets and repetitions to each exercise.

When doing exercises, either at home or your local fitness centers, you should always be in proper workout attire. The perfect attire when doing your workouts will be the following: sports shoes, preferably those cross-training ones, dry-fit or sweatshirts and gym shorts for men.

Yoga pants or cotton leggings, gym shorts, cross-training shoes, sports bra and comfortable shirts can be wearing of women. Also, make sure you wear socks, carry a face towel, and bring hair ties or bandanas to the gym. Further, never wear jewelry and accessories that may harm you when you do your workouts.

Always remember that you’re not there to do a fashion show but do your routine workout to get a well-defined, sleek and fit body.

Another thing your workout plans depending on your capability and health status is before getting into a workout program. You will need to prepare yourself. Getting the body shape you want cannot be achieved in a single workout or one-day exercise. You will need a routine or workout plan to have an excellent form of your muscles.

Furthermore, you can maintain the excellent body shape you desire by eating the right food and doing the same routine exercise. Making yourself fit both mentally and physically can make a difference in your life.

To wrap up, bodybuilding chest workout with proper skills and equipment can help you achieve your goals to have perfect and well-toned muscles.