Mondays are renowned in the hardcore workout world as International Chest Day. Meatheads everywhere start off their week with set after set of barbell bench press reps to build up barrel-shaped bodies, grunting and straining to beat out other meatheads for being strong enough during pushups while lifting heavy weights overhead - but then they leave without hitting any other implements (unless going straight over towards a squat rack). We're mostly kidding about this kind of training though there's some truth behind it all too!
Pushing big weight is a worthy endeavor and great way to stay motivated, but you shouldn't feel limited by only training your major mirror muscles using that single narrow-minded protocol. There's more than just doing presses or pec deck reps until the back fuses with its platform underneath (hint: other moves exist). By staying within those comfortable realms all potential benefits are spurned; this will leave someone less prepared for their workout ahead!
Pumping iron can be exhilarating - especially when it feels like we're breaking through plate glass ceilings in pursuit of new heights. But if our mindset stays focused on one joint group throughout each session at home gym (such as “chest day”).
To stimulate your muscles in different ways, you'll need variety. You can train chest at home or with bodyweight moves like pushup variations and feature it as the main movement for an entire workout if that's what feels right to you; also consider breaking up heavier exercises into two sessions so there are lighter days mixed into your week-long plan too!
There are a wealth of workouts and exercises to be uncovered that can help you blast the chest. To create an effective routine, it's important for one's goal is building muscle in their upper body by using protocols specific for hypertrophy - with shorter rest periods between sets or smaller breaks during exercises - along with eating right so they gain weight faster while still being able stay healthy! Here are some popular moves I recommend trying out:
Table of Contents
American Bench Press
Start off light when just starting out this movement since your hands might not have full control yet; try doing 3-5 reps at first.
The best chest exercises are those which work both the front and back of your body. Here is a list with some good choices from our previous post, "The Best Bench Presses for Building Bigger Delts!"
Bench Press
Sure, we just talked about branching out beyond the bench press. But you can't avoid this exercise if you're serious about training—or even if your trainer told you to do it! The move is standard for a reason: It works. Let's break down with dumbbells for some variety and Do-It steps below...
I) Imagine that there are two weights in front of each shoulder blade (this takes pressure off midsection). Keep legs extended straight back without locking them at all times or rounding forward while keeping hips level so 200% more body weight will be transferred through heels instead
II) Face away from handle first then pick up one bell near bottom edge slowly turning towards user before lifting.
Squeeze the dumbbells to help you lift up, then lower them back down under control. Keep your elbows at a 45-degree angle for safety and squeeze hard with every rep! Squeezing is key when doing this exercise so do not just hold on tightly, squeeze from topaz muscles in all over body while focusing mainly between shoulder blades or wrists if necessary.
Chest Fly
One of the best exercises for chest expansion, this move is all about creating tension. We're not trying to fly like birds with our arms flapping around—instead we should make sure they are always squeezed as tight as possible and can be done without weight because there's no need!
When it comes to bicep curls, the key is not just about which machine you use but how heavy of weights are used. While some may advocate using light weight for beginners or even substituting with other exercises that target your arms more often in order build up strength over time--heavy weights definitely offer benefits too! When doing any exercise where there's an elbow bend such as these traditional barbell curl variations—squeezing tight during final push-up position will help increase pump while simultaneously giving maximal contraction possible because extra tension can be placed on muscles through pinch points located near elbows due wrist extension at the beginning phase.
Dumbbell Floor Press
No bench? No problem. Just lay back on the floor, grip two heavy dumbbells tightly and squeeze your chest at the top position to build up those pectoral muscles without worrying about hurting yourself by doing exercises lying down!
Lie down on your belly and keep one leg straight. Place both hands flat against the ground, with elbows slightly bent as if resting on a pillow to take pressure off of them so they don't get sore from all that hard pressing you'll be doing in this position! Push through those glutes while rolling up towards standing using only muscles involved without any assistance at first--this could look something like an old school sit-up or ab rollout we used back when I had cheese between my teeth
Band Chest Fly
For a great warmup before your chest workout or as an end-of-training burnout, try the banded version of cable flies. It's not much different than its bigger brother and can be done at home with exercise bands instead!
I used to do a lot of chest flys with my arms in the air, but when I found this exercise it was way more effective. This can be an extremely powerful single or double arm movement for increasing size and muscular endurance without putting any stress on your shoulder joints that would come from doing overhead work like with dumbbell presses! You should program these as either accessory/warmup lifts before workouts, prime them during a tough session by choosing one set per arm specifically made up off light weight (15-20 reps)to get blood flowing through muscle tissue which will increase sensitivity after working out
Batwing Fly
Sit on an incline bench with dumbbells in each hand. Start by holding weights at your pecs, as if you were preparing for a press and keep chest strong while maintaining natural arch through lower back to straighten arms out from sides maintaining good form so shoulders stay relaxed during exercise pause stretched muscles.
Situated between abdominal crunches and side planks is what I call the "abs pinwheel."
Unlike other ab exercises that involve rotation of body parts or momentum behind movement upwards towards head-and neck area (which puts excess stress primarily onto spinal erectors), this move targets obliques mainly – yet still works those abs plenty!
Half-Kneeling Chest Press
Kneel with one leg forward in front of a cable machine setup, grasp the handlebars and lower your body toward it. This will be difficult at first but if you keep practicing then soon enough chest presses become pocket-friendly.
We all know that when we do exercises like pushups or squats our arms often get tired before anything else so they disproportionately take up more time than other parts such as core strengthening which can also help increase stability.
Keeping your core tight and up-knee straight, press cable out in front chest. As you return arm back to starting position avoid turning with the cable by squeezing anteriorly while maintaining hip stability against the ground.
Incline Dumbbell Bench Press
The incline bench press is a great exercise to add some variety and challenge into your upper body push routine. The mechanical load on this form of the movement will provide you with greater results than those seen from flat or decline benches, as it requires more power generation in order succeed.
I personally feel more muscle in the chest and less stress on my shoulder joint when I perform this exercise, compared to a flat bench. Shannon recommends programming it as either primary or accessory lift depending on whether you're lifting light weights for high reps with low intensity (i.e., CrossFit) vs doing prescribed exercises at home like dips where there's no contorting involved but still want that full range of motion.
As you press the dumbbells up, directly above your shoulders. You might have seen some people in the gym knocking them together at the top but there's no need to do that here! Lower them down so they are close enough for chest level before pressing back up again with focus on only extending an arm’s length from floor-to ceiling height while keeping momentum generated by lowering weight then lifting it again - without pausing too long between reps or sets when doing this exercise alone.
Close-Grip Bench Press
The barbell press is the king of all shoulder exercises. It places more emphasis on your triceps than other variations, which means you'll get an added bonus in terms of muscle size and strength work out there too! To perform this exercise properly with weight training gloves or without them (it's best to wear protective gear when doing heavier presses).
Cable Fly
Working your chest is often a boring process, but adding the fly to this workout will offer new stimulation and challenge. Attach two stirrup handles onto cables that cross each other at high pulley stations with some space in between them; stand facing towards one set while outstretching arms slightly bent on an even standing area of ground next door before you start performing exercises like pushups or overhead presses.
Decline Dumbbell Bench Press
Lie on a decline bench with your shins hooked beneath the leg support. Hold a pair of dumbbells above your chest and arms straight out in front, bend at the elbow so that it lowers towards ground while raising opposite arm up behind you until they meet again overhead.
Changing angles can do more than just switch scenery in this routine by focusing lower pec region specifically to build serious size according-to Tyler english CSCS author of Natural Bodybuilding Bible.
Hold the weight in front of you at arm's length with one hand. Your thumbs should be facing down, and your fingers extended out toward both arms; this will create an angle across the weights that make them easier to manage. Keeping this position throughout each rep is optional but recommended for safety reasons! Lower yourself carefully until only slightly above chest level (about two inches).
Pause there briefly before rising back up again through complete extension- these pauses serve several purposes: they ensure proper technique by allowing muscles time recover between sets; prevent injury due to momentum when contracting past end range tension fibers so no motion goes wasted.
Band or Chain Barbell Bench Press
Chaining or banding the end of a barbell changes its weight as you move through different phases. Each link weighs X amount, and now that poundage is something lifted instead of just dead weights at either end.
As with eccentric (lengthening) part where lowering it to your chest reduces loading for more chains on ground, so too does pressing upwards bring in an extra load compared to normal lifting because bands are constantly tensioned up high by both moving towards enemy's face AND pushing away from him/herself under pressure; adding some spice every time out there making things interesting yet manageable all while still challenging.
The stability ball is great for adding an extra challenge when strengthening your chest. To do so, fill the air inside with water balloons or old clothes to get it about 6-8 inches deep in order hit new depths!
Lie on top of this jellyfish while holding onto both ends of a chain that reaches from one side around its body and back again into itself before connecting at yet another spot just below where you're standing, make sure there are no gaps between yourself and toy otherwise they'll slip through these connections; also keep hold tightly without fear since all tension has been released. Once inflated start pushing away immediately remembering not let go until told
Plyometric Pushup
The fireman's lift is a powerful chest movement that helps you build up your fast-twitch muscles, said English. It also gives an alternative for those who want to work on their home workout routines.
Do you find yourself struggling with exercises? It's time to try pushups! In this tutorial, we'll be teaching how-to do a basic Push Up. To start off in position: lie down on the floor so your hands are just outside of chest height and feet shoulder width apart (or wider). Make sure that there is enough space around both sides for easy movement while keeping one straight line from head all way down into heels during exercise movements.
Single-Arm Dumbbell Bench Press
The thoracic push-up is a variation of the bench press that hits your chest just as hard. The key difference, though? Your core has to be engaged so it doesn't pull you off the bench! Dan John says this exercise will strengthen not only arms but also back muscles because they're working together in tandem for stability.
The end result: The exercise sculpts your chest and abs more to a greater degree. Do it: Lie on the bench with back flat, holding one weight above head as you lunge across right side into upright position then slowly lowering towards floor while keeping left arm at same height from before (-), pause for 1-2 seconds before returning upward momentum by raising arms overhead fully extended until reaching starting point again.
Suspended Pushup
Performing pushups with your hands in an unstable suspension trainer works out the core and stabilizer muscles more than on ground, said English. Using TRX straps makes this another accessible option for home training at any level.
Standing One-Arm Landmine Press
This exercise is a great way to work your chest while improving shoulder mobility. The barbell moves with you, putting less stress on the joint and providing an added benefit in that it rocks abs too! Do remember to perform this unique move by placing one end securely into a corner then grabbing opposite side using just one arm--perfect for when time doesn't permit switching sides after completing full circuit of 20 pushups per direction (10 each).
Stand with your feet shoulder-width apart, bending slightly at the knees while pushing your butt back. Start by placing one arm up near to ceiling and brace for support of other side so it's easier on yourself if needed! Keep core engaged as you raise that elbow straight towards sky before standing tall or taking a few breaths in between exercises.