Are you searching for the best chest workout? But not sure which one? Here are four of the world’s best chest workouts from the golden era of,
- Arnold Schwarzenegger.
- Serge Nubret.
- Sergio Oliva.
Every one of these body builders had their unique method for building an impressive chest. We will provide you with some of the best and authentic chest workouts that will also work your shoulder and arms. Some of these exercises can be done at home and also at the gym. To achieve your goals, you have to be focused and encouraged.
Let’s get started,
- Pec Deck
If you focus on building your pectoralis major and serratus anterior, the Pec deck is an effective chest workout. For this, you have to visit the gym unless the “Pec Dec” machine is available at home.
When you have managed your weight set, simply sit on the machine seat by placing your feet flat. Ensure your back is flat, grab both handles on the side of the machine and bend your arms at a 90-degree angle. Exhale when you squeeze Pec muscles while pulling the handles. Hold the position for a minimum of three seconds and slowly inhale as you revert handles.
Suppose a Pec Dec machine is not available at the gym or home, then you may use a fly machine variation. The elbows will be straight while using this variation. However, the pull would be stronger as compared to a Pec Dec machine because of the wider stance.
- Weighted dips
This is an effective chest workout which focuses on the lower pecs. For this, ankle weights can be used or strap a weight plate in the mid-section.
When you do this exercise, it is suggested that your movement is in control so the plate cannot swing and be misbalanced.
- Decline bench dumbbells
This one is perfect for targeting the lower pecs. All you need is a bench that can decline and dumbbells to do this effective exercise. For increased Pec activation, you can set the decline bench between 30 to 56 degrees.
Lay down on the decline bench with dumbbells in your hand. Your back should be flat, and your hands should be straight up in the sky. Make sure both dumbbells are in your control. Raise them till your arms are straight and bring them downward with a bend in your elbows.
- Wide Push-Ups
This exercise can be done anywhere. It’s convenient, effective, and worth it.
Be in the same position as a standard push-up. The only difference is the hand placement. Your hands will be outside with a wide stance. Raise till your hands and arms are straight. When it’s time to lower down, hold it for one second and squeeze chest muscles inside while you come back to the starting position.
- The Side push-up
This is a little challenging, but if you have mastered wide push-ups, this could easily be done. This exercise brings effective results without weights and can be done at home. However, do not expect to achieve the sets in the first go.
Try to do one side and then switch when you have aced the first go. It brings the focus to the center of the chest and triceps.
Lay down on your one side, take the arm on the floor and wrap it throughout your midsection. Then flatten your arm on the floor. Hang at the hip and lift your shoulder and torso from the floor. If possible, push hips off from the floor.
- Cable chest
To perform this exercise, you would need a fly machine, as mentioned above. This exercise is effective for the lower pecs. We have added a move that brings focus to the chest and muscle gains.
Set your cables and weight. When they are aligned, stand in the center of the machine and grab both handles. Now maintain a straight back and raise arms in a forward position. Move one foot at the same time forward. Now slowly come back to the starting position.
- The Guillotine press
This is a bench press named after the Iron Guru Vince Gironda; it is also called Gironda neck press. This is a little similar to the standard bench press. This is an ideal chest workout for those individuals who have a barbell setup. This is effective on the upper pecs.
Lay flat on the bench by placing your feet on the floor. Now use a wide grip and grab the bar. Raise it above the neck but ensure you have supervision as it might result in serious injuries. Make sure your arms are straight up. For coming back to the starting position, lower the bar slowly.
- Barbell bench press
This exercise is the most ideal in a Chest Machine. It is for those exercises who want to increase their Pec size. There are numerous variations in the bench press that can be done by specific chest muscles.
Put your bench set up on your chosen isolation. Now sit on the bench with the back laid flat against the pad. Hold the barbell with a grip and lift the barbell upwards. Raise your arms till they are perfectly straight, and ensure the barbell is straight above your nipples.
Now slowly reduce the bar down till it touches your chest. Take a one-minute pause when you are squeezing chest muscles and push it back up to the starting position.
When you are focused on finding the perfect chest workout exercises, the ones mentioned above work perfectly. These exercises will not only increase chest strength and mass but would also provide effective results and progress.