A strong chest plays a vital role in physical performance and health!
A strong and muscular chest benefits you by:
- Lifting heavier
- Strengthening and supporting your back
- Improving posture
- Improving movement
- Enables deeper breathing
- Looking good
- Being jacked
1. Decline Bench Press
A great exercise to start your workouts, especially if you experience should pain:
• Increased Activation of Lower Pecs.
• Increase Tricep Activation
• Reduced Stress on Back
• Reduced Stress on Shoulders
• Lift More Weight
• Build a thick chest!
2. Incline Dumbbell Press
Designed to build chest strength and size, so is included in most well-rounded chest workouts:
• Works chest & delts through a long range of motion in a stable position
• Builds your upper chest
• Prevent muscle imbalance
• Look sick in a singlet!
3. Dips
Another forgotten old-school chest builder!
- Can do body weight or add weights
- Works entire upper-body
- Engages core
- Increase flexibility
- Reduce injuries
- High range of motion and muscle stretch
- The Rock does them
*lean forward to focus more on the chest
4. Machine Chest Press
A compound exercise to do near the end of a workout
- Develops chest, deltoids, and triceps
- Works your serratus anterior and biceps
- Builds upper body strength and power
- Improves movement efficiency
- Good for beginners still developing stabilisers
5. Flat Dumbbell Fly
The dumbbell chest fly can help open up your chest muscles
• Increased Strength
• Increase Range of Motion
• Increased Shoulder Strength
• Better Core Stability
• Increased Core Strength
• Improved Muscular Balance
• Decrease Back Pain
6. Pec Deck/Pec Fly Machine
The pec deck is an excellent option to increase your chest muscle hypertrophy
- Strengthens your torso and stabilizes shoulder blades
- Strengthens supporting muscles, like the serratus anterior
- Opens up and strengthens the backs of your shoulders
Are you ready to take your chest to the next level?
Put these all together and give this workout a try!
Add reps and weight each week for progressive overload!
PS.
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