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Chest Workout (Beginner to Advance)

 

Your front portion is defined from your chest if you have a well-built & defined chest then for sure you are going to look much attractive. The chest is a big muscle and building it is a task.

 

Most people rely only on heavyweights and neglect the importance of repetition with lite weight, but for certain chest exercises you need not go heavy instead doing lite will give more definition to your chest.

 

Check out the below given most effective chest exercises with sets and repetition:

 

Exercise No.1: Flat Barbell Bench Press:

 

Flat Bench Press | Chest Exercises

 

Checklist before you start a Flat Bench Press:

 

1) Make sure to warm up with the lite weight so that your muscle should be ready for heavyweights

 

2) The bar should be centrally located aligning to the center of your chest

 

3) In terms of bar and body relation you should lie on the bench in such a manner so that your eyes and the bar are aligned

 

4) Your grip should be a little wider than your shoulder width

 

5) Make your back arched and then lift the weight, it is difficult to lift heavy with a flat chest also it is not the right technique for it, always make an arch

 

6) The path of the bar will be like a forward slope (\) where you will lift the bar and bring it down a bit below to your nipples and then push back from where you start it

 

7) Never lock your elbows while doing a bench press, when you lock the elbows, it activates your triceps and reduces the focus from your chest. Which we don’t want.

 

8) Throughout the exercise maintain an arch and keep your scapula’s contracted

 

Sets and Repetition: (For Beginners)

 

  • Set Number 1: 12 to 15 Reps from 7.5 Kgs each side

 

  • Set Number 2: 10 to 12 Reps from 10 Kgs each side

 

  • Set Number 3: 8 to 10 Reps from 15 Kgs each side

 

Sets and Repetition: (For Intermediate)

 

  • Set Number 1: 12 to 15 Reps from 15 Kgs each side

 

  • Set Number 2: 10 to 12 Reps from 20 Kgs each side

 

  • Set Number 3: 8 to 10 Reps from 25 Kgs each side

 

  • Set Number 4: 6 to 8 Reps from 27.5 Kgs each side or 30 Kgs each side

 

 

Exercise No. 2: Flat Dumbbell Chest Press:

 

Flat Dumbbell Chest Press

 

Checklist before you start a Flat Dumbbell Chest Press:

 

1) While doing the press firmly put your legs onto the ground because it can generate a lot of strength for you

 

2) Create an arch with your back keeping the gluts touching the bench

 

3) Contract your scapula’s so that your chest can come out and the entire tension will be made onto the chest

 

4) The range of motion will be making a 90-degree angle while coming down (which mean align it till your shoulders) and while going up let the weights touch each other for proper squeeze and tension onto the muscle

 

5) Don’t lock the elbow, locking will reduce the tension from the chest and activate your triceps

 

6) Breath in when you bring the weights down and breath out when you push the weights up

 

Sets and Repetitions: (For Beginners)

 

  • Set Number 1: 12 to 15 Reps from 7.5 Kgs

 

  • Set Number 2: 10 to 12 Reps from 10 Kgs

 

  • Set Number 3: 8 to 10 Reps from 12.5 Kgs

 

  • Set Number 4: 6 Reps from 15 Kgs

 

Sets and Repetitions: (For Intermediate)

 

  • Set Number 1: 12 to 15 Reps from 15 Kgs

 

  • Set Number 2: 10 to 12 Reps from 20 Kgs

 

  • Set Number 3: 8 to 10 Reps from 25 Kgs

 

  • Set Number 4: 6 Reps from 27.5 Kgs or 30 kgs

 

 

Exercise No. 3: Incline Dumbbell Chest Press:

 

Incline Dumbbell Press | Chest Exercises

 

Checklist before you start an Incline Dumbbell Chest Press:

 

1) Bench position will be in between 25 to 30 degree, if you go higher than this then you will start including you shoulder which we don’t want 🙂

 

2) Again, don’t keep your back flat maintain an arch throughout the exercise with your back for proper tension on the upper chest

 

3) And Again, firmly put your feet on the ground to generate a good strength

 

4) Contract your scapula’s and then begin the exercise

 

5) Do not lock your elbows it reduces the tension from the targeted muscle

 

6) As per the breathing goes, breath in while taking the weights down and breathe out while pushing the weights up

 

Pro Tip: To get big muscles do not cheat on the range of motion, otherwise it will not hit the muscles properly (it applies to all the exercise you do in the gym).

 

Sets and Repetitions: (For Beginners)

 

  • Set Number 1: 12 to 15 Reps from 7.5 Kgs

 

  • Set Number 2: 10 to 12 Reps from 10 Kgs

 

  • Set Number 3: 8 to 10 Reps from 12.5 Kgs

 

  • Set Number 4: 6 Reps from 15 Kgs

 

Sets and Repetitions: (For Intermediate)

 

  • Set Number 1: 12 to 15 Reps from 15 Kgs

 

  • Set Number 2: 10 to 12 Reps from 20 Kgs

 

  • Set Number 3: 8 to 10 Reps from 25 Kgs

 

  • Set Number 4: 6 Reps from 27.5 Kgs or 30 kgs

 

 

Exercise No. 4: Incline Dumbbell Fly:

 

Incline Dumbbell Fly

 

Checklist before you start an Incline Dumbbell Fly:

 

1) Like all the chest exercise make sure to maintain an arch from your back throughout the exercise, also put your feet firmly on the ground

 

2) The bench position is going to be in between 25 to 30 degree

 

3) Breathing pattern is also going to be the same as other chest exercises breath in while bringing the weights down and vice-versa

 

4) While you bring the weights down slightly bend your elbow, it will help you create a good stretch onto your chest

 

5) While you bring the weights up try to touch the dumbbells to create a proper squeeze onto the chest

 

6) One of the important things which you need to consider is your weights should be aligned to your chest (means dumbbells needs to be just above your chest), not on your face or below your chest

 

Note: Going heavy in this exercise is not recommended as it could impact your shoulders, rather aims for moderate weight and heavy repetitions.

 

Sets and Repetitions: (For Beginners)

 

  • Set Number 1: 20 Reps from 5 Kgs

 

  • Set Number 2: 18 Reps from 7.5 Kgs

 

  • Set Number 3: 12 Reps from 10 Kgs

 

Sets and Repetitions: (For Intermediate)

 

  • Set Number 1: 25 Reps from 10 Kgs

 

  • Set Number 2: 20 Reps from 12.5 Kgs

 

  • Set Number 3: 15 to 18 Reps from 15 Kgs

 

Note: As per your strength you can go heavy till 20 Kgs (recommended) but make sure that you do not get an injury onto your shoulders.

 

 

Exercise No. 5: Pec Dec Fly (Machine Fly):

 

Pec Dec Fly | Chest Exercises

 

Checklist before you start Pec Dec Fly:

 

1) Your bench sitting should be adjusted as per your body, to find a perfect sitting for you make sure the entire stress is focused onto your chest, if your sitting is low then it will impact your shoulder and high sitting will not help you in chest development

 

2) Contract your scapula’s and then begin the exercise, the reason is, your chest comes out when your contract scapula’s

 

3) Firmly put your feet onto the ground and maintain an arch from your lower back throughout the exercise

 

4) Your neck should be well rested on the machine throughout exercise it will help in reducing your spine injury

 

5) Range of motion for this exercise starts with the contraction (means both the levers touching each other) and then stretch (means releasing the levers out parallel to your shoulder not more than that), people usually do the opposite of this which is wrong

 

Sets and Repetitions: (For Beginners & Intermediate)

 

  • Set Number 1: 12 to 15 Repetition from 66 lbs/30 Kgs

 

  • Set Number 2: 10 to 12 Repetition from 79 lbs/35 Kgs

 

  • Set Number 3: 8 to 10 Repetition from 97 lbs/44 Kgs

 

  • Set Number 4 (Drop Set): 6 Reps 114 lbs/52 Kgs | 6 Reps 79lbs/35 Kgs | 8 Reps 66 lbs/30kgs

 

 

Exercise No. 6: Cable Crossovers:

 

Cable Crossover | Chest Exercises

 

Checklist before you start Cable Crossovers:

 

1) Position of your cables will to equal to your shoulder height

 

2) While performing the exercise keep your one leg ahead for a properly balanced body

 

3) Cross your arms while contracting the cables, it will give a good squeeze to your chest muscle

 

4) Breath in while stretching and breath out while contraction

 

5) You can perform this exercise with three different angles, each angle will target different heads of the chest i.e., upper, middle & lower

 

6) This exercise is not for building bulk, so don’t go heavy, stay lite and rep heavy

 

Sets and Repetitions: (For Beginners & Intermediate)

 

For this exercise adjust the weight accordingly make sure not to go heavy, try to do 2 to 3 sets of 12 to 15 reps just after your press exercise. (Recommended)

 

Hope this article is helpful for you, do share it in your circle, and don’t forget to take a good diet for optimum results.

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