How can I pump up my pecs and build the best chest in the gym?

The best way to pump up your pecs is targeting your chest with the best chest workouts, which will exhaust your muscle in the best way possible.

Chest muscle is huge where it contributes to so many movements, which means that you need more Than handful of movements to build your chest. Some people think that the hardest the exercise the better for muscle growth.

I totally disagree with that because it is better to focus on the best of the best mass builder exercises that can help you build your chest from every angle than the hardest ones.

In this post we will list few chest workouts with barbell that will definitely help you build your chest; and I say few because it is not about how many exercises you do it is all about the quality of your exercise.

Before we go into the exercises, there are number of things that you need to keep in mind:

1- It is important that use progressive resistance which means increasing your weight or number of reps you perform each exercise gradually.

2- Don’t perform too many exercises in one workout session

3- Make sure that you are using the proper form and technique to avoid getting injured.

Barbell Bench Press

This is standard barbell bench press; it is an easy exercise to learn and one of the famous chest exercises. The bench press allows you to move the most weight and it is easier to control Then dumbbells.

1- Lie down on the bench

2- Grasp the bar with both hands just outside shoulder-width, and make sure that you arch you back to make space between your lower back and the bench

3- Pull the bar out of the rack and lower it to your sternum, then push the barbell straight up until your elbows are close to being locked

4- Pause for a second then lower the bar back slowly to the starting position

5- Repeat the exercise for 4 sets, 10-12 reps in each set

Note: it is important that you breathe out while pushing the bar and breathe in while lowering it back

Bench press – Incline

1- Lie down on the incline bench, then grasp the bar with an overhand, shoulder-width grip.

2- Pull the bar out of the rack and lower it to the upper part of your chest

3- Push the barbell straight up until your elbows are about to being locked

4- Pause for a second then lower the bar back slowly to the starting position

5- Repeat the exercise for 4 sets, 10-12 reps in each set

Note: when you lower the barbell to the starting position make sure it is 90° angel and not all the way down until it touches your upper chest. Because that will include your shoulder and it may lead to an injury.

Bench Press – Decline

This exercise targets your lower chest.

1- Lie down on decline bench, then grasp the bar with your both hand in a medium-grip position. Preferably 90° angel

2- Pull the bar of the rack until it touches your mid-chest

3- Push the barbell straight up until your elbows are about to being locked

4- Pause for a second then lower the bar to starting position

5- Repeat the exercise for 4 sets, 10-12 reps in each set

Note:

  1. There are two ways to perform this exercise:
  • Grasping the bar with close grip. If you are performing this way you can lower the barbell all the way to your mid chest, but ;
  • If you grasp the bar with wide grip like the one mentioned above, then do not lower the barbell all the way down, instead you should stop 3-4 inches above your chest. Because going all the way down with wide grip, it will risk of injuring your shoulders.

2. Make sure that you breathe out while pushing the bar and breathe in when you are lowering it back.

Wide grip:

Close grip:

Landmine Press

1- Wedge the end of the barbell into a corner of the gym room, and make sure that you wrap a towel around it to avoid damaging the walls.

2- Load the opposite end of the bar with weight

3- Lift the barbell up (from loaded end) and hold the top of the bar so that your hands are not quite touching your chest.

4- Press the bar straight overhead, and hold it for a second.

5- Lower the bar back to the starting position

6- Repeat the exercise for 4 sets, 10-12 reps in each set

Note:

• When you are in the starting position, make sure that you lean forward because that will help you with stabilization.

• Make sure that your feet are shoulder-width apart when performing the movement

At the top make sure that squeeze your chest as hard as you can

Decline Bent-Arm Barbell Pullover

This exercise targets your Sternal (Lower) Pectoralis Major.

1- Lie down on decline bench, and make sure that your feet are secured under the foot pads.

2- Pick up the bar up from behind you on the floor, or let someone help you with that.

3- Hold the bar with narrow grip and press it up over your chest, and make sure that your elbows are flexed to 90°

4- Slowly lower the bar backward behind your head until you start to feel slight stretch under your arms

5- Reverse the movement slowly and return to the starting position

6- Repeat the exercise for 4 sets, 10-12 reps in each set

Benefits of this exercise:

• Hits more Than one muscle in your upper-body at once

• Helps make the serratus muscles pop

• it targets your chest and back muscles from a unique angle

Looking For More Chest Workouts Tips!

Do you want to take your chest training to the next level ? then it is time you mix exercises using different tools. Check out this other helpful chest training article for strength, power, and fitness.

Categories: Fitness

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