Title: 7 famous exercise in gym for chest
Introduction
Are well-developed pectoral muscles one of your goals? If so, it is essential to include effective chest exercises in your training plan. While the bench press is a popular choice for most individuals at the gym, there are other exercises that can target your chest muscles from different angles, improving their shape and symmetry.
Similar to training other muscle groups, it is crucial to warm up your muscles before starting your chest workout. This preparation not only readies your muscles for the upcoming load but also safeguards you against injuries. It is not advisable to jump straight into your personal record in the bench press without proper warm-up. Additionally, it is important to follow a progressive sequence in your training. Begin by learning the correct technique and then gradually increase the load. This approach is key to achieving optimal results.
Creating a chest workout routine in the gym is relatively simple. Start by choosing 2-3 exercises and perform 3 sets of 8-12 reps per set. The weights you select should be around 60-75% of your one rep maximum (1RM). You can include chest training alone or combine it with training another muscle group, ideally 2-3 times per week. Keep in mind that complete muscle regeneration after strength training typically takes 24-72 hours. Therefore, plan your workouts and the frequency for each muscle group accordingly.
Now, let's explore the best chest exercises and their proper execution. These exercises can be performed using standard gym equipment such as an adjustable bench, barbell, dumbbells, cable machine, parallel bars, long expanders, or kettlebells. Combining basic exercises with their variations allows you to engage the upper, middle, and lower parts of the large pectoral muscle (Musculus pectoralis major), which significantly contributes to chest size.
7 famous exercise in gym for chest
1. Bench Press
Starting position: Lie on a horizontal bench with your back pressed against it. Bring your shoulder blades together and grip the bar with an overhand grip. Ensure your wrists and elbows are directly under the bar, and your hands are slightly wider than shoulder-width apart. Keep your feet on the floor with your knees at a 90-degree angle. You may slightly bend your back and engage your core and glutes.
Performance: Grab the bar above your chest and slowly lower it towards your chest while inhaling. The bar should lightly touch your chest at its lowest position, approximately in the middle of the sternum. At this point, your arms should form an angle of 45-60 degrees with your body. Exhale as you press the bar up, activating your chest muscles until your arms are nearly straight. During this upward motion, a slight curve should be created. Return to the starting position and continue with the next repetition.
Common mistakes to avoid: Letting your elbows point towards your body, performing uncontrolled movements, using inappropriate weights, excessive back bending, insufficient activation of the core and glutes, and limited range of motion.
Other exercise variations:
1. Dumbbell Chest Press:
If you do not have access to a barbell, you can perform this exercise with dumbbells. The advantage of using dumbbells is the ability to work each side of your body independently and engage a greater range of movement. When moving upwards, push the dumbbells together to increase the load on the inner part of the pectoral muscles.
. Bench Press with Narrow or Wide Grip:
You can modify the muscle activation by adjusting your grip width. A narrower grip will emphasize the triceps, while a wider grip, with your arms positioned farther apart, will intensively engage your pectoral muscles.
3. Multi Press Bench Press:
For some individuals, performing the bench press on a multi-press machine may be easier. This variation allows you to focus less on stability and closely monitor the movement of the bar.
2. Dumbbell Chest Fly:
Starting position: Lie on a horizontal bench with your entire feet resting on the floor. Grab the dumbbells, extend your arms forward, and rotate your palms toward each other. Slightly bend your elbows and engage your core.
Performance: Slowly and deliberately spread your arms out while inhaling, maintaining control throughout the movement. Activate your pectoral muscles as you bring your arms back to the starting position, exhaling as you do so. Proceed to the next repetition.
By incorporating these exercises into your chest training routine, you can effectively target and develop your pectoral muscles. Remember to maintain proper form and gradually increase the load to achieve the best possible results.
Other exercise variations:
1. Expander Chest Fly:
Instead of using cable pulleys, long expanders can be employed. All that is required is to attach them to the bottom of the vertical bar. The expanders should be pulled together in a similar manner. It is worth noting that the higher the resistance of the expander, the more challenging the exercise becomes.
2. Single Arm Low Cable Fly:
For individuals who only possess a single cable pulley, this exercise can be performed separately on each side. This option allows for greater emphasis on the active muscles. It is also possible to utilize a single expander.
5. High Cable Chest Fly:
Starting position: Securely grip the handle of the high cable with each hand using an overhand grip. Stand in the center of the cable machines with a split-stance and slightly bent knees. Maintain a slight curve in the back, leaning forward slightly. Keep your arms beside your body with elbows slightly bent, palms facing each other and slightly upwards.
Performance: Activate the pectoral muscles and exhale as you pull the cables together. The arms should move downward and forward, meeting in front of the body at the lower position. It is recommended to hold this position for 1-2 seconds. Inhale as you return to the starting position and proceed to the next repetition.
Common mistakes: Uncontrolled movement, excessive elbow bending, curved back, limited range of motion, inappropriate weights.
How to perform high cable chest fly?
Other exercise variations:
1. Expander Chest Fly:
Long expanders can also be used as a substitute for cable pulleys. Simply attach them to the bottom of the vertical bar and pull them together in the same manner. Keep in mind that the resistance provided by the expander determines the level of difficulty of the exercise.
2. Single Arm High Cable Fly:
In the event of having only one cable pulley, this exercise can be carried out separately on each side. This variation allows for more focus on the working muscles. Utilizing a single expander is also an option.
6. Parallel Bar Dips:
Starting position: Begin with a support hold on the parallel bars, extending your arms. It is acceptable to slightly bend your legs, and keep your elbows pointing outwards. Ensure your back remains straight.
Performance: Inhale as you bend your elbows and descend with controlled movement until you are lower than shoulder level. Activate the pectoral muscles and exhale as you return to the starting position. Proceed to the next repetition.
Common mistakes: Elbows pointing inwards, uncontrolled movement, curved back, limited range of motion.
How to perform parallel bar dips?
Other exercise variations:
1.Expands Dips
If parallel bar dips prove to be too challenging, an expander can be used to make the exercise easier. Attach one end of the expander to the parallel bar and insert the other end under your arm. Assume a support hold on the parallel bars while kneeling on the stretched expander with one or both feet. Begin performing dips by activating the pectoral muscles. The resistance provided by the expander determines the level of difficulty.
2. Weighted Dips:
For those who find bodyweight dips too effortless, adding weight is an option. Utilize a belt on which a plate or kettlebell can be hung.
3. Ring Dips:
If parallel bars are unavailable or if you wish to diversify your training, consider attempting dips on rings. This exercise is slightly more demanding, particularly in terms of stability. Attaching an expander can help make it easier.
4. Dumbbell Pullover:
Starting position: Lie with the upper back on the edge of a bench. Place your feet entirely on the floor, bending your knees. Extend your arms upward and grasp the dumbbell by the upper part (the plate or hexagon). Keep your arms slightly bent. Engage the core and glutes.
Performance: Activate the pectoral muscles and exhale as you extend your arms forward. Inhale as you return to the starting position and proceed to the next repetition.
Common mistakes: Excessive elbow bending, uncontrolled movement, improper weight, curved back, limited range of motion.
How to perform dumbbell pullover?
Other exercise variations:
1. Plate or Kettlebell Pullover:
If a dumbbell is unavailable, a plate or kettlebell can be utilized. When using a plate, grab it by the sides, and when using a kettlebell, hold it by the handle on the sides. Perform the pullover in the same manner as with a barbell.
2. EZ Bar Pullover:
This exercise can also be done with a shorter EZ bar. Grab the bar in the middle with your arms positioned closer than shoulder-width apart. Perform the pullover in the same manner as with a barbell.
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