TOP 3 CHEST EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Chest Exercises

Top 3 Chest Exercises

Top 3 Chest Exercises
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The chest muscle is one of the most attractive front muscle of every guy. Top 3 Chest Exercises for every guy who wants huge and massive chest. The chest muscle is also called Pecs.

The chest anatomy basically includes two muscles the “Pectoralis Major” and the “Pectoralis Minor”. You need to learn about each of these muscles, their locations, functions and exercises for them to build huge and massive chest.

 

Functions :-

The chest muscle is a part of a large group of “Pushing muscles” found in the upper body. The chest muscles enables you to perform pushing actions like pushing heavy loads and barbell presses, etc.

To fully develop your chest you need to hit it with heavy weights using smartly chosen exercises. Read and learn about each muscles and how to properly perform exercises.

 

Pectoralis Major :-

Top 3 Chest Exercises
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The Pectoralis Major muscle is a large, substantial muscle as you might guess from the word ‘Major’ , it makes the majority of the Chest muscle mass.

The Pectoralis Major helps to flex the shoulder joint and moves your arm towards and across your chest.

 

Pectoralis Minor :-

 

Top 3 Chest Exercises
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The Pectoralis Minor is a thin muscle that is found under the Pectoralis Major. Its job is to help pull the shoulder forward and downward.

 

Exercises :-

Some popular chest exercises for both muscle mass gain and fat loss :-

 

  • Barbell Bench Press / Flat Bench Press

Top 3 Chest Exercises
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Type –  Strength

Main Muscle Worked –  Pectoralis Major (Chest)

Equipment –  Barbell

Level –  Beginner

Rating –  9.0 (Excellent)

 

How To Do :-

  1. Lie down on a flat bench. Using a medium width grip, lift the barbell from the rack and hold it straight over your chest with your arms locked. This will be your starting position.
  2. From the starting position, breathe in and begin coming down the barbell slowly until the barbell touches your middle chest.
  3. After touching the barbell on your middle chest , push the barbell back to the starting position with breathing out. Focus on pushing your barbell by using your chest muscles. At the top of the motion , squeeze and contract your chest, hold for a second and then start coming down slowly again.
  4. Repeat it for the prescribed amount of reps.

Caution :-

  • If you are new at this exercise it is advised that you use a Helper/ Supporter/ Spotter or Partner.
  • Also beware of letting the barbell going too far. You want to touch the barbell on your middle chest.
  • Don’t bounce the weight off your chest. You should be in full control at all reps.

Alternate Exercises :-

a)  Dumbbell Bench Press                         9.5 (Excellent)

b)  Smith Machine Bench Press               8.5 (Excellent)

 

  • Dumbbell Fly

Top 3 Chest Exercises
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Type –  Strength

Main Muscle Worked –  Pectoralis Minor (Chest)

Equipment –  Dumbbell

Level –  Beginner

Rating –  8.5 (Excellent)

 

How To Do :-

  1. Lie down on a flat bench with a dumbbell on each hand resting on your thighs. The palms of your hands will be facing each other.
  2. Then use your thighs to push the dumbbells to raise it in front of your chest at shoulder width. This will be your starting position.
  3. With a slight bend on your elbows in order to prevent stress at the biceps, lower your arms in a wide arc until you feel stretch on your chest. Breathe in as you perform this portion.
  4. Return your arms back to the starting position and squeeze your chest and breathe out.
  5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of reps.

Alternate Exercises :-

a)  Butterfly / Pecs Fly                                  9 (Excellent)

b)  Cable Crossover / Cable Fly                9.5 (Excellent)

 

  • Decline Cable Fly / Decline Cable Crossover

 

Top 3 Chest Exercises
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Type –  Strength

Main Muscle Worked –  Pectoralis Minor (Chest)

Equipment –  Cable / Machine

Level –  Intermediate

Rating –  9 (Excellent)

 

How To Do :-

  1. Position the cable pulleys approx. at the level of your head and grab each handle firmly. Press both arms down and in front of your body to a level just below your chest until your elbows are fully extended.
  2. Assume a walking position to stabilize yourself. Open your arms slowly and moving upwards. Maintain a slight bend in your elbows.
  3. Exhale gently and slowly squeeze your chest to pull your arms forward until your hands meet below the level of your lower chest.
  4. Repeat it for the prescribed reps.

Alternate Exercises :-

a)  Decline Dumbbell Fly                                 9 (Excellent)

b)  Decline Dips                                                 8.5 (Excellent)

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance         12 – 16/18 Reps

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