Are you looking to build your chest muscles and achieve massive gains? Then look no further than these 8 chest exercises for massive gains! These chest exercises are designed to help build strength, power and size in the chest muscles quickly and effectively. Whether you are a beginner or a seasoned weightlifting pro, these chest exercises can help you take your chest workouts to the next level. So let's get started and see how you can take your chest workouts to the next level with these 8 chest exercises for massive gains!
1) The Bench Press
The bench press is an essential exercise for anyone looking to build their chest muscles. It’s one of the most popular exercises in the gym and can be performed using either a barbell or dumbbells. When performing the bench press, you want to maintain proper form and keep your back flat against the bench with your feet firmly planted on the floor. You then lower the weight to your chest while keeping your elbows tucked at your sides, pause at the bottom and press the weight back up until your arms are almost fully extended. As you get stronger, you can increase the weight or adjust your grip for more variation. The bench press is great for developing strength, size and muscle definition in your chest muscles.
2) The Incline Bench Press
The Incline Bench Press is a classic upper body exercise that targets the chest muscles. It is performed with a barbell or dumbbells and requires the user to lie on an incline bench set to a 45-degree angle. This exercise is great for working the upper chest, and is often used as an alternative to the flat bench press.
When performing this exercise, it is important to keep the elbows close to the body and make sure the back is pressed into the bench. Once the barbell or dumbbells are in position, push them up towards the ceiling while keeping the upper arms in a fixed position. Exhale as you press and make sure to squeeze the chest muscles at the top of the motion. Once you have fully extended your arms, slowly lower the weight back to the starting position. Make sure to keep your elbows close to your body throughout the entire exercise.
This exercise is a great way to work your upper chest muscles, and should be included in any workout routine for serious gains.
3) The Decline Bench Press
The decline bench press is a great exercise for targeting the lower chest. This exercise helps to isolate and strengthen the muscles in this area, resulting in an overall improvement in chest development.
To begin the decline bench press, set up the bench at a decline angle and lie down on it. Hold the barbell above your chest with both hands. Keep your feet firmly planted on the floor. From here, lower the barbell towards your chest in a slow and controlled motion, stopping just before your chest touches the barbell. Then, push the barbell back up to the starting position.
It is important to keep your core tight during this exercise and maintain control of the barbell throughout the entire range of motion. Make sure to keep your elbows tucked in as you lower and raise the barbell. Doing this will help ensure that you are using your chest muscles and not your arms or shoulders.
When performing the decline bench press, it is important to use proper form. Keep your back flat on the bench and avoid arching your back or bouncing the bar off your chest. If you find yourself arching your back or struggling to maintain proper form, reduce the weight you are lifting until you can perform the exercise correctly.
The decline bench press is a great exercise for building strength and size in the lower chest. Be sure to keep your form correct, use a weight you can handle, and start with light weight if necessary. With consistent practice, you will be able to see impressive gains in no time!
4) The Dumbbell Fly
The dumbbell fly is a great exercise for targeting the chest muscles and is a must-have in any chest workout routine. It's a simple exercise that works to build chest strength and definition by isolating the chest muscles and forcing them to do all the work.
To begin, lie down on a flat bench and grab a pair of dumbbells. Hold them at arm's length above your chest with your palms facing each other. Slowly lower the dumbbells to either side of your chest while keeping your elbows slightly bent and maintaining control of the weights. Make sure to keep your arms and torso in line, as they should not be moving throughout the motion.
Once you reach the bottom of the movement, hold the dumbbells for one second before pushing them back up to the starting position. Be sure to keep your chest muscles contracted throughout the entire exercise and squeeze your pecs when you reach the top of the movement. You should aim for 8-12 repetitions of this exercise, depending on your current fitness level.
The dumbbell fly is an effective way to target your chest muscles and build strength, making it an essential part of any chest workout routine. With proper form and execution, you can ensure that you are getting the most out of this exercise.
5) The Push-Up
The push-up is a classic exercise for building chest and upper body strength. It is a simple and effective way to build muscle and strength in the chest, shoulders, triceps and core. It is an easy exercise that can be done anywhere and with minimal equipment.
To perform a push-up, start in a plank position with your hands slightly wider than shoulder width apart. Lower your body towards the ground until your chest touches the floor, then push back up to starting position. Keep your core tight throughout the movement and focus on keeping your elbows tucked in at a 45-degree angle.
Push-ups can be scaled down by using an elevated surface, such as a chair or bench, or by using an incline push-up where the feet are elevated instead of the hands. This makes it easier to perform the exercise while still getting the same benefits.
Push-ups are a great way to build strength and muscle in your chest without needing any additional equipment. They are also a great way to mix up your routine and keep your workouts fun and interesting.
6) The Cable Crossover
The cable crossover is a great exercise to add to your chest workout routine. This exercise requires the use of cables attached to a high pulley machine. To do this exercise, stand between two cable pulleys with the weight stacks set at shoulder height. Take hold of the handles with your hands and keep your arms extended, palms facing each other. With your core engaged, bring your arms together in front of you, as if you were hugging someone. Hold for a few seconds and then return to the starting position.
This exercise targets the upper chest muscles. By using cables, it allows for a continuous tension throughout the entire motion and prevents any one particular muscle from dominating the movement.
You can also adjust the resistance to increase or decrease the intensity of the exercise. It’s important to keep your movements slow and controlled to ensure that you get the most out of the exercise.
For best results, it’s important to keep your shoulders down and back while maintaining good posture throughout the exercise. Make sure to keep your abdominals tight and your back straight to prevent any strain on your lower back muscles. It’s also important to focus on squeezing your chest muscles when bringing the cables together at the end of each rep. This will help ensure that you are getting the most out of the exercise and developing strength and muscle in your upper chest.
The cable crossover is an effective exercise that can help build muscle and strength in your upper chest muscles. Try adding this exercise to your chest workout routine for best results.
7) The Seated Dumbbell Press
This chest exercise is an effective way to build strength and definition in your chest muscles. It works by isolating each side of your chest independently, forcing you to use each side equally.
To perform the seated dumbbell press:
1. Start by sitting on a bench with a pair of dumbbells in hand. Keep your feet firmly planted on the ground, and your back straight.
2. Press the dumbbells up toward the ceiling, keeping them directly above your shoulders. Be sure to keep your elbows tucked in and arms close to your body.
3. As you press, slowly lower the dumbbells back to your starting position, being sure to maintain control throughout the movement.
4. Make sure to keep your core engaged and squeeze your chest muscles at the top of the movement.
5. Aim for 3-4 sets of 8-12 reps, resting for 60-90 seconds between sets.
The seated dumbbell press is an effective exercise for building strength and definition in your chest muscles. With proper form and execution, this exercise can help you achieve a strong and well-defined chest.
8) The Barbell Bent-Over Row
The Barbell Bent-Over Row is an excellent chest exercise to incorporate into your workout routine if you're looking for massive gains. This exercise works multiple muscles in the chest, back, and shoulders to help you build size and strength.
To perform the barbell bent-over row, start with your feet hip-width apart and grip a barbell with an overhand grip that's slightly wider than shoulder-width. Bend at the hips and lower your torso until it's nearly parallel to the floor. Keep your back flat throughout the movement. When you have a strong hold on the barbell, drive your elbows up towards the ceiling as you squeeze your shoulder blades together. Once your elbows are above your back, pause for a moment and slowly return the barbell to its starting position.
The barbell bent-over row can be used as part of a full body workout or added into a chest day routine. Incorporate this exercise into your program to experience massive gains in size and strength.
