6 Best Chest Exercises to Build Powerful Pecks - FitnessStep1

6 Best Chest Exercises to Build Powerful Pecks

Are you fascinated by the build and pecs of the actors like Arnold Schwarzenegger from Terminator or Sylvester Stallone from Rocky?

Did you ever play trump card games as a kid? Were you not excited about the idea of getting 50-inch chest size and 16-inch biceps like wrestlers? That was an amazing feeling, wasn’t it? All we did as kids were to stand in front of a mirror and stare at our biceps, hoping for them to grow overnight.

As grownups, biceps and chest are still the most important parts of our physique for us. Though they are the easier to build, sometimes, no amount of hard work gets you the chest you dreamt of. Don’t worry. The problem is not with you. You only need to follow the right exercises and the right technique.

Let’s talk about the 6 best exercises that will help you grow powerful pecks and look good shirtless.

#1 Pushups

Chiseled pecs and a chest that looks like it belongs to warrior (ok, we are exaggerating) project strength, masculinity, and confidence. To get all of these, there can be no better exercise than pushups.

How is this done?

You get down on all fours and keep your hands firmly on the floor, in a way that they are slightly wider than in line with your shoulders. Brace your abdominals and squeeze your body to form a straight line from your head to toe. Ensure that your hips do not sag and contract them as much as possible.

While doing this go down slowly with your lower abdominal area until your chest is just about to touch the floor. Stay and come back slowly to retain your original position. That’s your first rep. Iterate it 15 times for 2-3 sets (1 set is 15 reps, 3 sets are 3×15 reps).

How does it benefit you?

This exercise involves the use of all the body muscles together. This includes your chest, shoulders, triceps and the core. This exercise will not only provide you with a great build but would also be helpful in giving you endurance.

It also regulates your breathing pattern as you exhale slowly when you go down towards the floor and inhale deeply before starting a new rep.

#2 Dumbbell Chest press

Dumbbell Chest pressAlso known as bench press can be done in three ways. First is the dumbbell flat bench press, second is the dumbbell incline bench press and the third is the decline bench press. All three of them are used as they provide the impact on different muscles. We will study about all three of them.

How is this done?

For dumbbell flat chest press lie on the edge of a flat bench and ensure that the dumbbell is adequately placed on each knee. Bring dumbbells outside your shoulders by rolling onto your back. Press the dumbbells right above your chest so that your arms are extended.

Bend your elbows towards the sideways slowly until your upper arms are parallel to the floor and dumbbells in space on either side of you. Bring them together in such a way that they do not touch each other. This is your first rep. Iterate it 15 times for 2-3 sets.

For Decline bench press, lie on a decline bench and ensure that the shins are hooked beneath your leg for adequate support. Repeat the form as discussed earlier in flat chest press in such a way that the palms face the feet now and the weights should be on your shoulders.

For inclined chest press, lie on a 45-degree incline bench in such a way that your palms are turned towards your legs and dumbbells are held right above your chest with your arms being in a straight position. Repeat the exercises discussed above and do 2-3 sets.

How is this beneficial to you?

The flat bench press or the chest press targets your chest, shoulders, and triceps. It’s a great exercise to build your strength and the size of your chest. The decline bench press targets the lower part of the chest, also known as pectoral muscles.

Your anterior deltoid muscles and triceps also get strengthened as a result of decline bench press. The inclined chest press, however, targets the upper side of your chest. This is also known as clavicular pectoralis major.

It also provides strength to your shoulders and also to the triceps. Exercising the upper side of your muscle will give your pecs an extra pop.

#3 Dumbbell Flat Bench Chest Fly

Dumbbell Flat Bench Chest FlyThe next very popular and one of the most important exercise in this list is chest fly.

How is this done?

Lie on a flat bench with all your body parts in rest motion with feet firmly placed on the floor and keeping your spine neutral. This position is the same as that used for the above-mentioned bench press techniques. Place the dumbbells directly above your shoulders.

While doing that ensure that the knuckles are faced upwards, you are gripping the dumbbell well and the palms are towards the inner side. Ensure that the arms are outstretched, then you slightly bend the elbow and bring the weights to the sides of your chest.

Exhale slowly and raise the dumbbells back to the center with your elbows still slightly bent. Hands should be over elbows and on par with your mid-chest. That’s 1 rep. Repeat this for 15 iterations for 2-3 sets.

How does this benefit you?

This isolation chest exercise stimulates the entire region of the chest and helps in pumping fresh blood into your torso. It works upon the shoulder and triceps muscles as well. This exercise is a good pick for those secondary muscles too.

#4 Dips

DipsThese are among the toughest exercises but also among very useful ones.

How is this exercise done?

Grasp the bars of the dip station and pull yourself up in such a way that your arms are completely straight. Raise your thighs in front of you such that they are parallel to the floor and bend your knees so that it gives the stiffening feel to your body and all those sags are contracted.

Keeping your elbows close to your body, lower yourself down slowly until your upper arms become parallel to the floor. Allow your torso to lean forward and this becomes your first rep. Continue this for 15 iterations for 2-3 sets.

How does this benefit you?

These exercises are very good as far as chest and dips are concerned but can be very tough and troublesome for shoulders. The thing that needs to be kept in mind while performing this exercise is that the torso should lean forward smoothly, carrying the maximum weight. The weight of the shoulder joints should be reduced as much as possible or you could risk an injury.

#5 Dumbbell pullover

Dumbbell pulloverHow could we talk about chest exercises and not include the dumbbell pullover? It is one of the most important and greatest chest building exercises which you can’t afford to miss.

How is this done?

Lie flat on the bench with your face upwards and both hands directly over your chest keeping arms perpendicular to the floor. Ensure that your feet are placed firmly on the ground and the back is well rested upon the bench.

Slowly lower the weight in an arc form over your head down towards the floor. While doing this, ensure that the elbows are not getting relaxed or getting bent. They should always be in a straight position. Once your elbows come to your ear level, reverse the move and aim to bring the dumbbell to the initial position.

As you do this, again ensure that the hand is in line with your body and that the elbows are not bent. This is the first rep. You can do a set of 2-3 sets of 15 repetitions.

How is this helpful to you?

This exercise aims to strengthen your side arms and your torso. It provides shape to your both sides of the body and helps in strengthening abs.

#6 Vertical pushups

Vertical pushupsThis exercise is recommended by most trainers for building up stronger torsos. You don’t need any equipment for this. In fact, you can do this common and simple exercise at home as well.

How is this done?

You need to have a firm legged bench for this exercise. Place your foot on the bench in such a way that you are in a declined position towards the floor. Place your hands and palms firmly on the floor wide enough to give you rise.

Gently go down, ensuring that the feet do not move from their place and go down until your chest is parallel to the floor and your chin is about to touch the floor. Stay there for a few seconds and then rise back to reach the initial position. This is the first rep. You can do a set of 15 repetitions. Do 2 to 3 sets.

How is this beneficial to you?

This exercise is a lot like the normal pushups. The only difference is that it focuses on the lower body more. So why do we include this in our list of upper body workouts? First, it helps in strengthening your shoulders. Secondly, it helps in creating a tapering V-shape body.

Apart from shape and strength, this is also very much useful in building your pecs as the additional adipose bulging around your abdomen is worked upon. Your weight also gets distributed equally and uniformly as a result of doing this exercise regularly.

The chest exercises will make your upper body look complete, strong and well built. Try these exercises on your ‘chest’ days and write back to us about how you were benefited by them and which one you liked doing the most.

Till then, happy gymming.

FitnessStep1

FitnessStep1