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Chest Workout at Home: Pump Up Those Muscles with 1-week Training

Chest-Workout-at-Home-Pump-Up-Those-Muscles

Chest workout at home is a goal since most of us are staying indoors, and hitting the gym is impossible. It is one of the exercises that you should try now that going to the gym is prohibited for the time being. Being at home is not bad, after all.

Chest workout at home can make you build muscles to your upper body in less than a week. It defines the need for your muscles to have some exercise. Imagine being at home and doing some workout that will give your muscles a stretch. Well, this is it.

Years ago, bodybuilders performed the chest workout at home. It is training between sets to improve muscle mass and build more strength for a more advanced workout.

The chest workout at home is more likely the same performance at the gym. Building new meat on your pecs is a new transformation after quarantine, so hold on tight with your t-shirts and sweatshirts.

Why are chest muscles important?

Muscles in your pecs are essential, like other muscle groups in the body. Chest muscles consist of two primary muscles – the pectoralis major and minor. This is why we call chest muscles, “pecs.”

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These muscles do not rest in the upper body for anything. The chest muscles attached to the shoulder and breastbone. Without these muscles, we cannot move our joints and hands, which means, how can we do our daily activities without our pecs?

Doing the Chest Workout at Home Without Equipment

Doing daily routines at home and work, basically everywhere, chest muscles are what we need. It supports our upper body for basic and complex movements. This is why we need some workout for our chest to maintain strength and increase power.

No equipment? No problem with that because you can perform a chest workout at home without equipment.

Push-Ups

Push-ups are the most common exercise you can do for your pecs; This is a classic workout but with excellent results. This training is for upper body workout to develop chest muscles. Do you want to know the technique? Make sure to use a wide grip.

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For a beginner, a regular push-up can be challenging. So here are some ways to start with, so your chest workout at home will not stress you out.

Incline Push up

This push up will help you to have less body weight while doing a chest workout. Remember, the steeper the incline, the less pressure your pecs receive.

Decline Push up

On the contrary, a decline pushes up targets your upper chest. It is not for a beginner to perform. If you have a decline push up as your chest workout at home, more bodyweight will go to your upper chest. Do you think you are okay with this?

The push-ups, as your chest workout at home, can have many variations aside from incline and decline. You can have clap push-ups. This movement gives your pecs a different pressure compared to regular push-ups.

In push-ups, a slow movement to pay attention while correcting the form of your body will have great conditioning results. Before doing another complex chest workout at home, this workout can increase muscle mass. Just by lowering yourself slowly and pushing it back to your starting position, it will definitely give your muscles impact.

Chest Workout with Equipment at Home

Workout equipment can be done at home, and you will be surprised by the quick result. At first, you will hesitate to do some workout at home because you will imagine big workout machines and equipment.

But the chest workout at home only needs equipment that is easy to carry. Just make sure you will have enough space for your workout.

Chest Press using Dumbbellsdumbbell-chest54gh

  1. Your starting position is lying on a flat bench with your hands holding the dumbbells at your side.
  2. Next, stretch your arms over your shoulder. The length should be the same as your shoulder.
  3. Then, descend your elbow slowly, which is parallel to the floor with a 90-degree angle. Inhale while doing this.
  4. Afterward, push the weights back up and exhale. Return to your starting position.

Like push-ups, the chest press has two variations – incline and decline formation.

In incline chest press, you can still use the dumbbells.

  1. Your starting point is lying on a bench with an incline dumbbell in each hand.
  2. Next, lift the dumbbells shoulder-width apart, arms extended, and rotate your wrists so that the palms of your hands are facing each other.
  3. Then, stay in control of the dumbbells at all times and lower the weights while inhaling slowly.
  4. Push the dumbbells upwards using the pressure coming from your pecs.

In decline chest press, the routine is opposite with the incline, but dumbbells will be your equipment.

  1. Before lying down with the dumbbells in each hand, make sure to secure your legs at the end of the declined bench.
  2. While lying down, move the dumbbells above your shoulders. It should be facing each other.
  3. Lower the weights slowly with your elbows parallel to the floor.
  4. Then bring the dumbbells up while exhaling. Your pecs should be contracting in doing this chest workout at home.

Chest Fly

  1. Your starting position is lying on a flat bench with the dumbbells in each hand, facing each other.
  2. Next, extend the arms above your chest, keeping it shoulder-width apart and your elbows flexible at all times.
  3. Then lower your arms on both sides, forming a wide arc to feel a stretch in your chest.
  4. After that, bring the dumbbells back upwards.

Make sure that this movement should be on the level of the shoulder joint. Not the arms and elbows.

Sharing My Thoughts

Indeed, the chest workout at home is just the basics of more advanced and sophisticated exercises. But the impact of this workout can be seen in just a week. If the routines are correctly done, the results will exceed your expectations. However, the exercise should not stress you out to lose weight instantly.

Chest and Back Exercises are Essential for Perfect Workout.

Chest and Back Exercises that your Body Needs to have Perfect Workout

Chest and back exercises are important as other workouts. When you have a firm chest and back, it will allow you to do activities more efficiently. Swollen and stiff muscles can prevent you from doing the tasks or activities you want to do, so it’s essential to make your chest and back healthy.

Chest and back exercises can be performed either indoors or outdoors. You can choose the equipment and the duration you want. Make sure that you will be doing the chest and back exercises accordingly so you will not get injured.

To do the chest and back exercises safely, you can have the following workout. These exercises are being performed by many, and the results that they attain from it have been the most significant contribution to unlock the body goals they wanted. 

For beginners, the following workout can be painful, but over time, your body will get used to it. However, see to it that you are performing the chest and back exercises properly. No one wants to get injured on your workout, so safety is still the priority.

For instance, make sure that all equipment like mats and dumbbells are well prepared. Allot 10 to 15 minutes exercise for your chest and back and choose at least three chest and back activities that you will perform alternately. You must also need to repeat the actions for a maximum of three times.

Choose the Best Chest and Back Exercises

Chest Press

Chest press can be your top choice. So how will you do it? 

Simple step:

  1. Your back should be lying on the floor while your knees are bent. Also, your feet are on the floor.
  2. Pick the dumbbells with your two hands, one each side, then extend your arms upwards. Make sure your palms are facing toward your feet.
  3. Then bend your arms slowly while lowering to your side. They should be parallel with your shoulders until your elbows are touching the ground.
  4. After that, reverse the movement slowly to go back to your original position. Do not forget to repeat this three times or as many as you can do.

Chest Fly

The chest fly is another movement for your chest and back exercises. Correctly doing it will improve your chest and back muscles.

Simple Step:

  1. Get your back lying on the floor while bending your knees and make sure that your feet are flat on the ground.
  2. Grab the dumbbells, one in each hand and extend your arms upward. See to it that your palms are facing forward to each other.
  3. Then keep your elbows bend slightly with your arms in a lower position to the sides of your body. Make sure to it that it will be parallel to your shoulders, and your hands are about six inches off the ground.
  4. Reverse the movement and return to start. It will complete a one set, and you can repeat this three times or as many as possible as you can.

Table Top Chest Press

Table Top Chest Press

Simple step:

The tabletop chest press is a more advanced movement of chest press. The primary adjustment that you will need to do is in your legs. Perform all the steps for chest press, but make sure that your legs form is in a 90-degree angle. Repeat three times or as many as possible as you can.

Wide Pushup

For your chest and back exercises, a full pushup is another movement that you can perform. Like an ordinary pushup, it focuses on your chest and back muscles.

Simple step:

  1. In a plank position, your hands should be placed slightly more extensive than usual. It should be shoulder-width and slightly apart from each other. Make sure that your body should form a straight line from head to your heel.
  2. You will notice that your core muscles are tight. So you have to hold this position.
  3. Then bend your elbows to your lower body toward the floor.
  4. After that, press your back to start. It is your first rep. Make sure to have many reps in 50 seconds.

Standing Press

Another chest and back exercises are standing press. This movement can indeed make a difference to your chest and back muscles.

Simple step:

  1. Your starting position is standing up straight while your feet are shoulder-width apart.
  2. Then your elbows should bend in 90-degree angles while your arms are out to your sides. 
  3. Keep this position and start to squeeze your arms together until it reaches your face. 
  4. Slowly release your arms and reverse the movement up to your starting position. It is your first rep. You can complete as many reps as possible in 50 seconds.

Plank with Rotation

Plank with Rotation

Plank with rotation is a modified plank position for your chest and back exercises. How to do this?

Simple step:

  1. In a high plank position, extend your legs and hands under your shoulders.
  2. Then, lower your right shoulder and place your elbow and forearm on the ground.
  3. Afterwards, rotate your body from left and go to side plank position. Your legs should be stacked on top of each other.
  4. Then extend your left arm upward. From this position, rotate your body from back to the center.
  5. Press your left hand to the ground and then turn right to get in a high plank position. Finishing this movement will serve as your first rep. You can do as many reps as possible. You can switch to other sides.

Plank with Leg Raise

Another movement you can do when in the plank position is raising your legs. While doing this movement, you are making your chest and back muscles strong. So who to do it?

Simple step:

  1. In a plant position wherein your elbows are under your shoulders and hands on the floor, you should lift one of your legs upward. 
  2. Make sure that it is aligned with your hips. Your butt and hips are stable when you do this. 
  3. After lifting your one leg, put it down and repeat the starting position with your other leg.

Superman

Like the way you see the superhero superman, you will have to do this movement the same with it. 

Simple step:

  1. Your starting position is lying on your stomach and extend your arms in front of you. 
  2. Your legs should be extended behind you as well.
  3. Make sure your palms are facing down while extending it.
  4. Then lift your legs and arms at the same time.
  5. Hold this position and release it. After you do this, it will be your first rep. You should complete this within 50 seconds and rest for 10 seconds.

Reverse Snow Angel

Reverse Snow Angel

Another movement which can help your chest and back muscles. This exercise will give your body a workout that will strengthen your front and back. 

Simple step:

  1. Your starting position is like superman’s workout.
  2. Only, you will have to lift your chest off the mat and move your arms in a circular motion.
  3. The movement should be at your side and next to your body.
  4. After that, you can reverse the movement to be back in your starting position. It is your first rep. Repeat as many times as possible.

Our Insights

Chest and back exercises should be given priority during the workout session. It should be included because most of the movement you do involves lifting and holding equipment. In daily activities, you are using your hands most of the time, so you should keep your grip stronger.

Cable Fly Exercise – What you need for Attractive Chest Muscles

Cable-Fly-Exercise-What-you-need

Cable fly is not redundant with any workout contrary to many people’s beliefs. You can do this exercise to build muscles on your pecs. It is what cable fly changes in your body.

Cable fly isCable fly is one of the variations of chest fly. But you cannot compare it with a dumbbell fly or pec fly. The movement for this workout will improve your muscles on your pecs and forearms.

Before going through with cable fly, let us define first what chest fly is? Chest fly indeed is one of the best exercises when it comes to building muscles in your chest. It teaches you to have a more scapular reaction. Scapular reaction means to pinch your shoulder blades with combatting poor posture from sitting hunched over a desk all day.

What muscles involve in chest fly workout? The muscles involved with this one are your chest and shoulders. Triceps are also included. When your muscles in your chest are already build up, doing push up will be a lot easier. If you are not working correctly with your muscles, then you will end up injured. And that is what we are avoiding.

But the main event in cable fly is not only doing the chest exercise but also feeling it in your chest. You can feel it with the number of weights you are lifting every time you are doing the chest exercise. You can also add some challenge or upgrade your cable chest fly.

Why cable fly?

Cable Fly

There are benefits of cable fly like, for instance, that can replace bench press due to joints pain. It could also change the angle of the movement enough to limit the potential stress on the joints. In doing this exercise, you will have lots of tension on the muscle through the entire range of motion. The cable fly setup gives your muscles almost uninterrupted time under strain and a massive pump of pressure to improve muscle growth.

Focus Muscles

The muscles involved in cable fly are the pectorals. The pectorals are your muscles in the chest—major and minor. The primary muscles are those that visible, powering the adduction of the arms and making inward rotation and elevation. The small muscles are located a layer deeper and draw the shoulder blades down and forward.

The major pectoral muscles have two functions. One is that it uses for the upward angle of movement to emphasize the upper portion of the chest. You can have low to the high motion of the cable fly exercise so that you can target the upper part of the chest. Then the other one is the lower angle that emphasizes, the lower portion of the muscle.

How to Do Chest Fly vs Cable Fly

How to Do Chest Fly vs Cable Fly

As we have mentioned earlier in this article, cable fly is a variation of chest fly. So what will be the difference between the two? How will you do it?

Chest Fly

Step 1: Lie faceup on a flat bench with a dumbbell in each hand, resting on the tops of thighs with palms facing in.

Step 2: Then, use your legs to assist in raising the weights. Lift the dumbbells to hold them directly over the chest.

Step 3: Press them up, so your arms are extended over the center of the chest, with palms facing in to start.

Step 4: Keeping your elbows slightly bent, inhale and slowly lower both arms out to the sides. But keep your shoulder blades retract naturally.

Step 5: Hold the position when dumbbells reach shoulder height.

Step 6: Exhale and squeeze through the chest to pull dumbbells back together over the chest to return to the starting position.

Step 7: Repeat this workout for 15 repetitions and 3 sets.

Cable Fly

On the other hand, cable fly has different ways to achieve perfect pectorals.

Step 1: Before anything else, make sure that you set the pulleys on a dual-cable machine to chest height.

Step 2: Then, your starting position is to stand between the two stacks and grasp the handles.

Step 3: Keep your back straight and core engaged while raising your arms out to your sides, palms, facing forward.

Step 4: Next, walk a step or two forward to create tension on the cables. Stand with one foot in front of the other.

Step 5: Make sure your elbows are bend slightly and keep them away from your shoulders.

Step 6: The next thing you will do is pull your hands toward each other in wide arcs in front of you.

Step 7: Hold this position for a few seconds before bending your elbows. Make sure of your foot to forward alternate with each set.

Other Variations of Cable Fly

Cable fly also has variations that you can choose from if you decide to build your pecs.

Cable Fly using Cable Machine

The cable machine is a dual pulley machine that use to perform different exercises like rows, flyes and presses. Traditional dumbbells and barbells efficiently replicate the rows and presses. However, the cable fly is more difficult to do with dumbbells, and impossible to do correctly with kettlebells or barbells.

Cable Flyes using Neutral Grip

The good-looking chest is a visible image of being active. When you have perfect shape chest, cable fly can work much better in the single-arm variation. Given this, you can angle your body to achieve much more muscle engagement. When you are doing bodybuilding, time under tension becomes a critical component. The short-range of motion and simplicity of this exercise lends itself nicely to long 90 second sets.

One Arm Cable Flyes

One arm cable fly exercise means that it is better to perform at a time. Doing it at the same time will give you fewer results. But if you have lesser time to do cable fly, you can try doing the low to mid fly as it will provide you with a move that can be done bilaterally. Also, performing single alternating arm 90-second chest flyes will build enough amount of rest automatically for each arm, so you don’t even need to track your rest time.  Cable flyes for chest are slow, regular exercise.  But if you want to develop and sculpt your chest, they are one of the best activities available.

Standing Cable Fly or Seated Cable Fly

Standing cable fly has more control of your core and your upper body weight. But if you can’t hold your body weight while standing, you can opt to do the seated cable fly. You can use a bench with a back that can provide additional stability so that you can focus on muscle in your chest.

How to do cable flyes properly?

Like other workouts, you cannot avoid some mistakes in doing cable fly.

Step 1: Make a slight bend in your elbows and lock it. Maintain this position while doing the repetitions.

Step 2: Then, fully extend your arms to begin the cable crossover flyes. While doing this, make sure your hands will remain together and in a forward position. You should see your hands in the arched path, not in a straight line.

Step 3: If you want to do another position like a side-by-side foot stance, you need to have balance as you move your arms forward. Split position, on the other hand, can help you adapt to the center of gravity. Make sure your rear foot to be in more sideways.

How to avoid the stress to your shoulder?

Try to slow down.

Doing slow down motion is necessary when you are in full extension. Make sure your weights will not pull your arms backward and lose control of your directions. Also, the movement you will make to your left will be reflected in your right. You will observe that this is more beneficial to your cable flyes exercises.

Try different angles and an extensive range of motion.

There are different angles for your cable flyes exercise. To try it, you should consider raising and lowering both pulleys. Then try to change the point where you will point the handles together. It can be high, low or in between. Make sure your both hands will be meeting and crossing each other while doing a different angle of cable flyes exercise.

Have control.

Take control of any exercise. It is essential because you will need to maintain your strength for the whole duration of your workout. Not only for cable flyes exercise, but you also have other routines to be performed, so taking control of your strength and movement is essential. It will also allow you to divert your focus in every method, which is good because you will have time to explore many workouts.

In a nutshell

When doing cable fly, it looks like a straightforward exercise. But you will need to have a firm grip and control over the cable. Properly doing this exercise can make your pec more good looking and attractive. When doing cable fly, especially when doing the incline cable fly, you should gear yourself with proper form. Your body must be prepared before doing any workout.

Pec Workout for Perfect Chest Muscles Appearance

Pec-Workout-for-Perfect-Chest-Muscles-Appearance

Pec workout or what commonly known as chest workout is a routine you can do for bigger muscles in your upper body. If you can perform the pec workout correctly, you can increase your chest size. It will give the perfect appearance for your chest muscles.

Pec workout results can be achieved if you will not put stress in your chest with heavyweights using exercises. Also, you cannot force your chest to get more significant if you are doing pec workout alone for thrice a week. One of the things you should know is to consume also the right foods for your workout.

Your chest has two parts, upper and lower torso. You can neither isolate each of it. What you can do is to emphasize it. But how you can do the pec workout properly?

Best Moves to have in doing this Workout

Best Moves to have in doing pec Workout

If you want to single out the errors, you can do the exercises we have chosen for you. The following provides the best moves to have a good routine of pec workout. Having perfect shape chest can be one of your assets. So, here we go.

Workout # 1: Bench Press (Using Barbell)

Doing barbell bench press is more comfortable than doing the lifting. This exercise allows you to move the most weight of barbell because you can generate more power with barbell lifts. Among the pec workouts, this is easier for beginners to adopt. Aside from barbell bench press, there are varieties of bench press programs than you can try to increase strength.

Workout # 2: Flat Bench Press (Using Dumbbell)

This workout includes dumbbell, in which it is more independent to use than a barbell. As you can see, your movements in using barbell are limited. But compared to the barbell, it is easier to manipulate. Using dumbbell is a little tricky, and you will need a more extended range of motion. Your movement is not limited but extended both for bottom and top of your area. However, we suggest performing the dumbbell and barbell bench press separately.

Workout # 3: Incline Bench Press (Using Barbell)

When doing this workout, choose a slightly angled bench. You will need to have a less steep incline to hit the upper pecs without as much as stress on the delts. Also, a low-incline seat can be an adjustable bench on the Smith machine. You can start your pec workout with this one to lift more weight and put some pressure on your upper chest muscles. It is an effective routine if you don’t want to be stuck with flat bench movements.

Workout # 4: Decline Machine Press

Why would you choose this workout? Because using this machine allows you to move each of your arms independently. You can also sit sideways on the device and press across your body one arm at a time. By sitting sideways, you can maximize your press with pec-dominant horizontal adduction, which gives more effective movement.

 

Machine Chest Press

Workout # 5: Machine Chest Press

If you really want to see the results on your chest, you can try doing the machine chest press while seated. This workout targets your chest muscles. How does it work? Machine chest press can slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing drop sets. This machine also provides exercise to your chest with minimum movement to your shoulder.

Workout # 6: Dip for Chest

When you are doing the dips, first, make sure that your hands are firmly gripping the bars. Then, you need to put your feet up behind you and lean forward as far as possible. Next, calmly lift yourself as your arms and elbows are in a straight form. Then, slowly put yourself back to your starting position, while keeping your head in line with your spine. It is an excellent alternative to decline press and safer as well. Before doing this workout, make sure that the emphasis is on your chest muscles. You can pair it with push-ups for a big pump at the end of your workout.

Workout # 7: Incline Bench Cable Fly

Using cable for your pec workout allows you to have more tension throughout the exercises. This workout is a practical move to isolate your chest muscles. You can do several repetitions while doing this workout. More so, the incline bench cable fly should be done at the end of your workout.

Workout # 8: Pull-over (Using Dumbbell)

Pull-over (Using Dumbbell)

This workout can be done at the end. The dumbbell pull-over enables your chest muscles to have tension for a more extended range of motion. Prepare bench inclined about 45 degrees. Perform the single-joint movement. Avoid bending or extending at the elbows. Pull-over using dumbbell works for the shoulder-extension movement pattern. It can make your chest muscles firmer.

Workout # 9: Pec Deck Machine

Of course, we cannot set aside the pec deck machine. As the name implies, this machine really works for your chest muscles. The pec deck machine allows you to work in only one pathway. This exercise is a great movement that pumps up your chest muscles without having to balance some weights.

As we conclude it

Doing pec workout enables your upper body, especially your chest muscles to gain strength and stay in good shape. Indeed, pec workout is essential in each bodybuilding workout. Why? Because the main benefit that we can get from doing pec workout gives stronger chest muscles and perfect appearance of your upper body.

Bodybuilding Chest Workout for Perfect Shape Pecs

Bodybuilding-Chest-Workout

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.

Best bodybuilding chest workout

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

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

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

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

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.

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