Picking the top chest exercises is
so difficult because there are so many great chest exercises to choose from!
Pushups are not only great chest
exercises to build strength and mass in the chest, but core strength as well. Eventually,
pushups will become too easy.
1. Weighted pushups: Weighted pushups are pushups
performed with added resistance.
2. Plyo pushups: Plyo pushups are one of the best
chest exercises you can do to explosive strength in the chest.
3. Suspended pushups: Suspended pushups can be done
using TRX suspension trainer or an equivalent.
4. Diamond pushups: Diamond pushups are just another
variation of a close grip pushup. Diamond pushups are one of the best chest
exercises you can do to target the triceps.
5. Wide grip pushups: Wide grip pushups are one of
the top chest exercises you can do and for justified reasons.
6. Dive bomber pushups: Dive bomber pushups are one
of the best chest exercises because they work not only the pecs, but also your
shoulders, triceps, hamstrings, and lower back as well.
Chest Dips
Chest dips primarily target the
pectoral muscles, triceps and anterior deltoids, although the biceps, forearms,
and lower back are engaged as well. Additionally, chest dips force you to use
the stabilizing muscles as well as you balance your body on the dip bar. To
perform chest dips:
1. Position yourself in between a
parallel dip bar grasping each handle with your hands
2. Raise yourself onto the parallel
dip bar with elbows locked
3. Lower your body until your
shoulders are lower than your elbows (or whatever feels most comfortable) with
the elbows flared out
4. Forcefully push your body back up
and lock the elbows out
5. You have completed a chest dip!
Dumbbell Bench Press
To perform a dumbbell bench press:
1. Start out sitting on a flat bench
holding the dumbbells on your lower thigh
2. Slowly lay back on the beach as
you bring the weight towards your shoulders
3. Position the dumbbells to the
sides of your chest ensuring your upper arm is parallel to the floor
4. Press the dumbbells up until your
arms are fully extended and pause for a second
5. Slowly and in a controlled manner
lower the weights back down to the sides of your chest ensuring the upper arm
is parallel to the floor
Barbell Bench Press
1. Lie with your back flat on a
bench
2. Grasp the barbell with both hands
approximately shoulder width apart
3. Dismount the barbell from the
rack
4. Lower the weight to mid chest
level
5. Keeping your head, shoulders, and lower back
pressed into the bench, press the bar up until your elbows are locked