7 Best Chest Exercises, According To Fitness Experts
No one knows your body better than you do, so why not trust your own advice when it comes to exercise? If you’re looking for some recommendations that will help you get a good workout, check out the following seven best chest exercises.
What are the benefits of chest exercises?
The benefits of chest exercises are numerous and include increased strength, endurance, and metabolic rate. “The best chest exercises for overall fitness are those that work all the muscles in your chest,” says Burke. “This means pressing, pulling, stretching and hollowing exercises.” The American Council on Exercise recommends four types of chest exercises: dumbbell flyes, barbell bench presses, incline bench presses, and inverted rows. “Each exercise has its own benefits,” says Burke. “Dumbbell flyes are great for enhancing the pectoralis major muscle because they require a lot of thoracic extension (pulling your shoulder blades together).”
Barbell bench presses provide extensive training for the pectorals, anterior deltoids and triceps muscles. Incline bench press variations such as the military press or French press offer targeted training for different parts of the chest. The inverted row is a great compound exercise that works the upper body as well as the chest muscles.
What types of chest exercises are best for different people?
When it comes to the best chest exercises, there are a few different options that vary depending on your fitness level, body composition, and other personal factors. “Some of the more popular chest exercises are incline presses, bench presses, flys, rear-delt flies, military press, pushups and triceps extensions,” says Timothy Burks, CSCS, owner of CrossFit Charlotte. “To see significant results from these exercises you’ll likely need to do at least eight to 12 reps per set and maximal effort for around two minutes.”
If you’re just starting out on your fitness journey or you haven’t exercised in a while and your goal is to improve your chest size without overtraining or causing injury, some moderate-intensity exercises like lunges and shoulder presses are a better option. “These exercises work multiple muscles groups simultaneously which can help increase strength and endurance,” Burks says. “They can also be done with less weight than some of the more intense chest exercises so they’re more accommodating for a wider range of individuals.”
Ultimately it’s important to find an exercise that you enjoy doing and that allows you to reach muscle failure (the point at which you can no longer complete the exercise). If you’re new to lifting weights or working out in general, start with one or two of the easier exercises before progressing onto something harder. And don’t forget about REST! Taking breaks between sets will help keep your muscles stimulated so they continue growing.”
What are the best chest exercises for beginners?
When it comes to the best chest exercises for beginners, there are a few things to keep in mind. First, make sure you have a sturdy exercise ball or bench that is at least 18 inches wide and 24 inches long. This will ensure you’re getting a good workout on all of your muscles. Second, make sure to choose exercises that work all of your muscle groups. Third, always use proper form when performing any chest exercise; if you’re not using proper form, you may end up injuring yourself. Finally, be patient; it can take some time to see results from beginner chest exercises. Here are five of the best chest exercises for beginners:
The plank is one of the most basic and effective chest exercises available. To do this exercise, start by lying down on your back with your hands flat on the floor above your shoulders and feet flat on the floor below your hips.Keep your core engaged and lift your torso and legs off the ground until your body forms a straight line from head to toe
The best chest exercises for intermediate exercisers?
When it comes to the best chest exercises for intermediate exercisers, there are a few that stand out. “The best chest exercises for intermediate exercisers are those that work both the upper and lower body,” says Shawn Stevenson, CPT, owner ofkineticbodies.com and author of The New Best Way to Build Strength and Muscle. “Some great shoulder exercises to include in your routine are lateral raises [ performed with a weightlifting strap ] , front raises [ using an EZ-curl bar ], and pushups [ with feet flat on the ground ]. These three exercises work the muscles in your front, back, and middle chest.” Other effective chest exercises for intermediates include presses [ such as dumbbell or barbell presses] , bench presses [ performed with a moderate weight], incline dumbbell press [ using a decline bench ], triceps dips [ using a TRX system ], flyes [ using an exercise band ), pullups [ with proper form ], and rope climbers.”
However, not every workout needs to Olympic lift weights or do cardio to be effective. “A great alternative for some people is circuit training,” says Stevenson. “This involves completing multiple small bouts of exercise within a short period of time—ideally 10 minutes or less. Some popular circuitChest exercises include squats, lunges, plank rows, overhead presses, Deadlifts (with or without chains), pushups (with or without assistance), bicycles,[ elliptical ] , rowing machines,[
The best chest exercises for advanced exercisers?
Chest workouts are a great way to tone and tighten your chest muscles. However, if you’re new to working out your chest, you may not know which exercises are best for you. Here are seven of the best chest exercises for advanced exercisers:
1. Bench press
The bench press is a classic chest exercise that targets the pectoral muscles and can be performed with a variety of weights. To perform the bench press, lie on your back on the bench with your feet flat on the ground, shoulder-width apart. Place your hands behind your head and lift your torso up so that the weight is resting on your shoulders. Bend your elbows and slowly lower the weight towards the ground until your upper arms are almost parallel to the floor. Reverse the motion and press the weight back up to the starting position.
Flyes work both sides of your chest at once by using gravity to help isolate each muscle group. To do flyes, stand with feet hip-width apart and hold a pair of dumbbells at shoulder-height in front of you. With palms facing forward, lower weights from shoulder height toward ground, maintaining an arch in back; then push weights away from body to start next repetition. Keep fliese elbow close to side for balance
How to do the best chest exercises?
1. The best chest exercises are those that work the entire chest, not just the pectorals. This means incline bench presses, flyes, cable pushups, and military press among others.
2. You should also focus on compound exercises like barbell bench presses, squats, deadlifts, and overhead pressing movements. These exercises work multiple muscle groups at once and will result in greater gains in strength and size.
3. Finally, make sure to include some isolation exercises like dumbbell flyes and flat barbell presses for a targeted workout of your chest muscles.
If you’re looking to tone your chest, then look no further. The experts have spoken and here are the seven best chest exercises for you. Whether you’re a beginner or an experienced fitness enthusiast, these exercises will help you achieve the toned pectorals you’ve been dreaming of. Give them a try today and see the results for yourself!