Chest Workouts – In today’s article, we’ll be talking about some of our favorite chest exercises to add to your chest, upper body, or push day! There are 4 pectoral muscles that are the primary muscles trained in these exercises, as well as your deltoids, triceps, and shoulders.
Bench Press
Bench press is a classic, and should be done at the start of your workout for heavier weights and lower reps. Barbell bench press is often preferred over the dumbbell bench press because it allows you to move the most amount of weight and control it better than with dumbbells. When doing a heavy bench press, don’t be afraid to ask someone to spot you!
You can also vary the grip width to target different parts of your chest, such as the medium, wide, or close grip with a barbell, or do a reverse-grip bench press. A wide grip targets the chest even more than the standard bench press and shortens the range of motion of the lift, while a close-grip bench press will target your triceps and inner chest more than the standard bench press.
Equipment Needed: Dumbbells or Barbell, Flat Bench
Muscles Worked:
- Pectoralis Major
- Anterior Deltoids
- Triceps
Incline Bench Press
Incline bench press is another variation of the bench press, with a stronger emphasis on the upper chest and less strain on the shoulders than the regular bench press. It is best set up with a bench at about a 30 to 40 degree angle, and can be done with a barbell or dumbbell. Dumbbells are often preferred for this exercise since it allows you the flexibility of customizing your grip to focus more on the upper pecs. This form of bench press can also be done with a medium or close grip.
Equipment Needed: Dumbbell or Barbell, Adjustable Bench
Muscles Worked:
- Chest
- Front Deltoids
- Secondary: Triceps
Chest Fly
Chest flys are a great way to isolate the pecs and can be done in various different ways by using an adjustable cable machine. They can be done as an isolation exercise after your bench press, and can be done on an incline bench with cables or with dumbbells as well. Alternatively you can do a standing cable crossover at a low, high, or at chest height with both arms or single-arm.
Equipment Needed: Dumbbell or Adjustable Cable Machine, Bench
Muscles Worked:
- Pectoralis Major
- Shoulders
- Triceps
Dips
Dips are a simple but effective bodyweight exercise to stretch your chest, and can be done with an assistance band, on its own, or with weights depending on your strength. Remember to place your feet behind you, lean forward, and to allow your elbows to flare out a bit while you dip down. They are a great way to finish off your chest day with higher reps.
Equipment Needed: Dip Bars
Muscles Worked:
- Pectoralis Major
- Deltoids
- Triceps
When doing these exercises, remember to engage the muscle group you’re trying to work on, to contract and to brace your core, and of course, to trust the process! Results can take weeks and months, but a great way to keep track of your progress is to track your reps, exercises and progress. By using the Train Fitness app, you can automatically track your reps, exercises, and progress without having to write them down, which makes workout tracking so much easier! You can also take a look at the exercise list to find new exercises to incorporate into your workout routine, and can be sorted by muscle group and even provides a short video clip so that you can see what equipment you need and the way the exercise is done. Tracking your progress is also a great way to keep yourself motivated, and the app also allows you to follow and engage with other people’s workouts so you can draw some inspiration.
To learn more, visit Train Fitness.
