Best Exercises For Chest | Free Mass Workout for Beginners/Intermediate Lifters (Special 2020 Edition) - Muscleinch

Best Exercises For Chest | Free Mass Workout for Beginners/Intermediate Lifters (Special 2020 Edition)

One of the most common muscle groups in the human body, which people generally love to train yet fail to add mass and strength. The pectoral muscle that is the Chest is one of the significant lagging body parts of lifters.

So it becomes essential to choose and perform the Best Exercises For Chest rather than training with various ineffective exercises. These are the Best Exercises For Chest, which I have listed according to my training experience and scientific researches. I have also provided a free chest workout for Beginners and Intermediate lifters for gaining lean muscle mass and strength.
Best Exercises For Chest, best chest workout


The Chest consists of two pectorals called the Pectoral Major and Pectoral Minor. The Pectoral Major is the combination of the Upper Chest, Middle and Lower Chest. Being a large muscle group, it requires the best exercises and workout routine consisting of Compound and Isolation movements. Both the pectorals the major and minor should be adequately targeted for adding size and strength to your Chest.

Skinny people usually Ectomorphs have genetically weak Chest. That does not mean they cannot have a massive looking pectorals, some advanced tricks followed by a great workout program will solve your small chest issue. People with a considerable amount of chest fat, also known as man boobs can get rid of them by proper nutrition and the best workout routine.

Below are the best exercises for Chest consisting of press and fly movements with a free mass/strength-building workout program for Beginner and Intermediate Lifters.

Best Exercises For Chest:-


1. Barbell Bench Press:- An excellent compound movement to target the overall Chest, primarily the middle pecs. Effective exercise in adding mass and strength to your Chest. Secondary muscles associated with this exercise are triceps and front delts. Perform the bench press using the powerlifter's technique as it is excellent for maximum results and lowers the chance of injury.
Best Exercises For Chest, barbell bench press

Note:- Smith Machine Bench Press is not much capable, it restricts the movement to an extent.

2. Incline Bench Press:- Similar to the Barbell Flat Bench Press but targets the Upper Chest primarily thus performed on an Incline Bench of 45 to 60 Degrees. If you always wanted a massive looking chest, do not miss out on this exercise for the ultimate development of upper pecs.
Best Exercises For Chest, incline bench press

Note:- Perform this exercise on a Smith Machine for maximum results.

3. Decline Bench Press:- Targets the decline part of the pectoral major resulting in a muscular defined chest. Much active than Decline Dumbbell Press also loads volume to the lower chest region. Perform with a full range of motion and intense muscle squeeze.
Best Exercises For Chest, decline bench press

Note:- Perform this exercise with raw weights (Old School).

4. Flat Bench Dumbbell Press:- the Best exercise to squeeze overall chest region allowing more range of motion. Develops mass and strength also solves the issue of shoulder/wrist mobility faced during the Barbell Bench Press. One of my favourite exercise and it is recommended to switch between the Barbell Bench Press and Flat Bench Dumbbell Press in your chest workout routine.
Best Exercises For Chest, flat dumbbell press

Note:- Perform with a full range of motion for maximum effectiveness.

5. Incline Dumbbell Press:- Great exercise to target the upper chest region. Builds mass and strength, also an alternative activity to the Incline Bench Press. Better range of motion allows more effective hypertrophy and s
Best Exercises For Chest, incline dumbbell press

Note:- Switch between 45 degrees and 60 degrees of the Incline Bench angle over time!

6. Chest Dips:- Takes over the Decline Dumbbell Press in my best exercises for chest list. Old School mass builder for Chest, allowing a more excellent range of motion, maximum pump, and intensity. This exercise gives a great shape to your Chest and well-defined pectorals. Lower Chest is majorly targeted, whereas delts and triceps are the secondary muscles.
Best Exercises For Chest, chest dips

Note:- Start with bodyweight first and add weights as you progress. Also, if you are struggling to perform this exercise, you can take the help of any assisting equipment for your lower body region.

7. Pec Dec Fly:- the Best exercise to isolate and burn the overall pectoral region. An excellent fly movement and more effective than dumbbells or cable crossover. Better range of motion for insane workout pump and results.
Best Exercises For Chest, pec dec fly

Note:- Cable Crossover is also a great alternative if your gym does not have to equip the Pec Dec Machine.

8. Incline Dumbbell Fly:- Targets the upper Chest and isolates to maximum. Associating this exercise with the best press movements will generate useful results. Range of motion increases in the fly movement, thus more activation for chest muscle fibres.
Best Exercises For Chest, incline dumbbell fly

Note:- 60 degrees of the Incline Bench angle will give maximum benefits to the upper Chest.

9. Dumbbell Pullover:- An exercise with most significant benefits, a great compound movement. Builds solid mass in the Chest also activates your lats, works on both muscles at a time. Overall chest stretch and squeeze gives insane workout pumps with positive results. No exercise can be an alternative to such beneficial motion.
Best Exercises For Chest, dumbbell pullover

Note:- Maintain a good grip of dumbbell using the diamond grip and keep the dumbbell's range of motion closest to your head for more activation of the Chest than lats!

Most useful tips for building a massive chest?


To build a massive and robust chest proper Diet/Nutrition, Recovery, and practical training is the key. People generally forget to give adequate rest to the muscle group, which is indeed one of the most critical parts of growth. Ineffective training routine stunts growth as your Chest fails to recover.

How many times in a week should you train your Chest?

Chest being a large muscle group requires more time for recovery, so twice a week would be a sweet spot!


How to get rid of chest fat?

There is no best or individual exercise which will help you cut chest fat, you have to lose overall fat percentage for results. You have to be consistent with your workout routine and nutrition plan.
Check Out This Post If You Want To Reduce Your Chest Fat!

Best Mass and Strenght Workout For Beginners and Intermediate Lifters:-


Beginners:-

Flat Bench Press - 3 Sets of 6 to 10 Repetitions (45-60 Seconds of Rest between each set)
Incline Bench Press - 3 Sets of 8 to 12 Repetitions (40-50 Seconds of Rest between each set)
Decline Bench Press - 3 Sets of 8 to 12 Repetitions (40-50 Seconds of Rest between each set)
Pec Dec Fly - 3 Sets of 10 to 15 Repetitions (30-40 Seconds of Rest between each set)
Dumbbell Pullover - 3 sets of 8 to 12 Repetitions (30-40 Seconds of Rest between each set)

Intermediate:-

Flat Bench Press - 4 Sets of 6 to 10 Repetitions (45-60 Seconds of Rest between each set)
Incline Dumbbell Press (Superset with Incline Dumbbell Flys) - 3 Sets of 8 to 12 Repetitions (12 to 15 Reps for Flys) (60 Seconds of Rest between each set)
Chest Dips (Weighted)  - 3 Sets of 8 to 12 Repetitions (40-50 Seconds of Rest between each set)
Pec Dec Fly - 3 Sets of 10 to 15 Repetitions (30-40 Seconds of Rest between each set)
Dumbbell Pullover - 2 sets of 8 to 12 Repetitions (30-40 Seconds of Rest between each set)

Note:- These workout routines would be ideal for that training Chest once a week!

To conclude these were the best exercises for the Chest and also few common questions like most useful tips to build a massive chest?, How many times in a week should you train Chest?, How to get rid of chest fat? Have been answered briefly.
If you have any doubt or query, please comment below, I would love to assist you! Share this post with other lifters to maximise their gains and grow together.














Previous article
Next article

No comments:

Post a Comment

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel