In the gym world, Mondays are known as “International Chest Day.” Many believe that the chest is the focal point of a perfect physique, so, to start your week off right, you need to work out those muscles first. Having a well-trained chest tends to draw wandering eyes wherever you go — and who doesn’t want that positive attention?
Now, doing a few dozen push-ups is a good start, but it isn’t going to give you that fully defined look that most people want. It takes solid form, controlled movements, and a continual introduction of new exercises to achieve maximum results.
Since our bodies are amazing at adapting, switching up our workouts is an essential aspect to achieving continued growth. You can do a variety of movements to get a good pump, but remember, it’s all about how long you keep the muscle under tension. That’s the best way to get those muscles to bulk up or lean out.
So, warm up for a few minutes with some cardio and let’s hit chest!
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Decline dumb bell press
In terms of defining your lower chest, the decline dumb bell press is one of the best. Carefully position yourself on a decline bench and start the movement by holding manageable weights just above the outside part of your chest. Once you’re ready, take a breath and use your chest muscles to push the weights up, centering them.
While slowly exhaling, lower the weights back down toward your body and stop as your forearms and biceps form 90-degree angles. Congrats! You just correctly executed a decline dumb bell press.
Note: Use a spotter if you’re using heavy weight during this exercise.
Now, do three to five more sets of eight to twelve reps each.
Close grip dumb bell press
This one’s perfect to rip your inner chest.
As you lay back onto the bench (flat or incline), bring the weights up over your chest and hold them together. With the dumb bells continuing to touch one another, lower them down in a controlled manner toward your sternum. Stop when the weights are about an inch above your chest. Do not bounce the weights off your upper torso — that’s cheating.
Use all your might and explode the weights back up the sky to their original position. Nicely done!
As always, aim for three to five sets of eight to twelve reps each.
Single-arm dumb bell chest press
This exercise will make you realize just how heavy the weights can be — even at a low load. Grab a manageable dumb bell in one hand (start small), and position yourself on the center of the bench. Once you’re ready, take a breath and use your chest muscles to push the weight up and center it.
Next, slowly lower the dumb bell back down toward your outer chest and stop as your arm forms a 90-degree angle. You’ll probably notice that, even when using a low weight, this movement isn’t as easy as you thought. The asymmetrical nature of this exercise helps improve your stabilizer muscles. An off-kilter load requires more than just your chest to lift, making it feel much harder — but it will help build more muscle when done correctly.
Reverse-grip dumbbell bench press
While positioned on either a flat or incline bench, grab a weight and rotate your wrists so your fingers are pointed toward your face. Once you’re ready to press, use those chest muscles to push the weight up while slowly exhaling.
Lower the weights back down toward your body and, as always, stop as your arms form 90-degree angles. That’s all there is to it.
You know the drill: Push out three to five sets of eight to twelve reps each.
This is one of the best and most under-utilized exercises of all time. This movement can be done practically anywhere and will help define the upper chest big time. As with all push-ups, you’ll get the best results by using perfect form and going at a slow pace.
The rep count for decline push-ups is simple: Go until you hit failure.