The Best Exercises For Chest Definition

The Best Exercises For Chest Definition
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The Best Exercises For Chest Definition

Most people go about building a nice looking chest all wrong

The Best Exercises For Chest Definition

When most guys walk into the gym on chest day the first thing they do is head over to the flat bench. When you begin your workout you are at your strongest so starting with the flat bench makes sense because that is the king of chest exercises and starting with this allows you to lift pretty substantial weight. However, when trying to build a nice looking chest you need to create that line that runs down the middle of the chest starting at the collarbone. In order to accomplish this you need a lot of upper chest development. I want to teach you the best exercises for chest definition so you will have the best looking chest in the gym.

The Best Exercises For Chest Definition
The Best Exercises For Chest Definition

Why you want to avoid exercises that develop the lower chest

While exercises like the flat bench press, flat fly, flat dumbbell press, or any other type of exercise you do on a flat bench due work, they develop the lower chest quicker than the upper chest. The other type of exercise that I want you to totally avoid is anything done on a decline bench. The decline bench will almost guarantee that you will get a chest that looks like breasts.

Focus on the upper chest to develop that nice square looking chest

I want you to walk into the gym on chest day and start with any type of lift that works the upper chest. This is important because when you start your chest workout you will be at your strongest and this will allow you to use heavy weight which will create better density and definition in the chest. As a matter of fact, I want you to spend your next 10 to 12 chest workouts doing nothing but incline lifts. I want you to get that nice line that forms at the collarbone and runs all the way down to the bottom of the chest.

What exercises build a nice looking upper chest?

- Incline dumbbell press (my favorite)
- Incline barbell press
- Incline fly
- Incline machine press
- Incline cable crossovers

But its difficult to feel a contraction in the upper chest

Here is a tip that I rarely here anyone in the personal training world talk about. If you are having a tough time feeling your upper chest contract during incline exercises, you need to increase the mind-to-muscle link in your upper chest. The best way to do this is through a high volume of lifting for that lift. You are going to want to lift a lighter weight and higher reps to really feel a burn in that muscle. Over time you will be able to contract that muscle hard and then lift with heavier weights in a more traditional manner.

Hit this workout hard - twice a week for a couple months - and you will quickly begin to see a major difference in the way your chest looks.

The Best Exercises For Chest Definition
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Best Chest Exercises For a Complete Pectoral Workout

Best Chest Exercises For a Complete Pectoral Workout
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Best Chest Exercises For a Complete Pectoral Workout

The chest or pectoral muscles are second only to the biceps for show muscles.  Thus it is very important to have a big strong perky chest.  The Chest muscles are also pretty big, so by exercising them very well, you get a tough workout. A lot of bodybuilders only swear by heavy bench pressing to get strong pecs.  Of course it's better to get some variety into your chest workout.  Here are some of my favorite chest exercises.

Best Chest Exercises For a Complete Pectoral Workout

1. Seated Chest Presses

Best Chest Exercises For a Complete Pectoral Workout
Best Chest Exercises For a Complete Pectoral Workout

This works in a similar way as the lying down bench press, but using this machine you are seated.  You use similar movements as the bench press, but because it is a machine your movements are stabilized and the weights are not bobbing around, meaning that you get a more focused workout for your pectoral muscles.  A very easy chest exercise, you grip the handles and just push it forward in controlled motion.  Do not lock elbows at end of extension. Do 3 sets of 10-12 reps.

2. Cable Crossovers (High cables or low Cables)

Stand with your one foot forward for balance, grip the upper cable handles tightly and push forward and down bringing your hands to each other, slowly releasing it back again in a controlled movement.  This chest exercise focusses a lot of energy to your chest muscles and done correctly is one of the best exercises for your chest. High cable is better for lower chest muscles and low cable is good for inner chest muscles.  Repeat in 3 sets of 10-12 reps.

3. Incline or Decline Flyes

This exercise is very good for the upper part of the chest muscles.  Adjust the bench to about a 45 degrees angle. Lie on your back and hold two dumbbells at your sides with your elbows bent at about 90 degrees. (for decline just lie with your head closer to the floor.  Now arc the weights upward bringing the weights close to each other (about 6 in.), holding your elbows locked at 90 degrees, slowly lowering them again and repeat.  Do 3 sets of 10-12 reps.

4. Bench Press Wide Grip

Extend your grip a bit doing this chest muscle exercise.  Pushing the barbell upward while lying down on a flat bench with the hands in a wide grip is a very good exercise for the lower chest muscles.  The all time favorite chest muscle exercise for most bodybuilders.

5. Bench Press Close Grip

The same exercise as above, but do it with your hands closer together to get more focus on your inner chest muscles and triceps.  Very good chest exercise  for some power sets.

6. Dips

Doing dips with our elbows out puts more emphasis on lower pectorals and dips with elbows tucked in puts more focus on the inner chest muscles. 

There are others, but these are some of the best chest exercises.  Try and do about 3-4 of them each chest workout. Each exercise should be done in 3 sets of about 8-12 reps each.  Rest in between your sets for about 30 seconds to 2 mins, but not more than that.  If you do a good heavy chest workout, make sure and rest them for about 5 days, so they get plenty of time to rest and grow.

If you want more chest exercises and complete chest workouts with videos how to do them and precise instructions to get perfect chest muscles I can recommend that you invest in a muscle building guide that works, like the top selling No-Nonsense Muscle Building Program by Vince DelMonte or you can quickly read a Full Review of No-Nonsense Muscle Building to see if it is the right program for you.

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P90X LEAN PHASE 1: Day 10 Full Video Workout DO with ME AB RIPPER X Diet Makeover Hot Body

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P90X LEAN PHASE 1: Day 10 Full Video Workout DO with ME AB RIPPER X Diet Makeover Hot Body

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Best Chest Workout Routine With Dumbbells

Best Chest Workout Routine With Dumbbells
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Best Chest Workout Routine With Dumbbells

If you want to build awesome pecs you need to do the very best chest exercises that you can find. Naturally, in any normal gym you will find many workout machines for chest exercises that you can use as much as you like but what if you just have some dummbells and still want to get those pecs pumping?

Best Chest Workout Routine With Dumbbells

Here is my suggestion for the best chest workout routine with just dumbbells:

Best Chest Workout Routine With Dumbbells
Best Chest Workout Routine With Dumbbells

1. Chest presses - You can do the chest press with a barbell but I actually prefer using dumbbells because you don't need anyone to spot you while using dumbbells. In the worst case scenario, you just push them off to the sides.

You can do chest presses in a variety of ways, on a straight workout bench, on an incline bench to work the upper chest, or on a slightly declined bench to work the lower. You can add to the intensity of the workout by lying on a stability ball while doing the chest press so you also work those stabilizing muscles. And, if you don't have a bench or a ball lying around, you can also lie on the floor, although this will limit your movement a bit.

2. Single handed chest presses - If you really want to pack on the weight, you can do the chest press with one hand. This will usually allow you to use a heavier dumbbell since you're only using one arm. With your free hand, you do want to hold on to something for support, like a door jamb, or the leg of a sturdy table. Then, you just do the chest press with one hand. It is a killer exercise.

3. Chest flies - To work the inner chest, you want to do dumbbell flies. You can do these on a bench in a variety of angles or on a stabilty or bosu ball for added intensity. The various angles target the different areas of the pectoral muscles for a more diverse and complete workout.

4. The one handed chest flies is an advanced version of the two handed one. You will need to support yourself with your free hand to keep yourself balanced. Then you do a regular fly but with just one hand. You will be able to use a heavier weight. Don't forget to work both sides.

5. You can finish the workout by doing push-ups on your dumbbells. This has a double benefit:

You can go lower during your pushups since you're a bit elevated. If you're using round dumbbells, you need to put quite a bit of effort into stabilizing yourself during your movement.
All in all, it is possible to get an awesome chest workout with dumbbells alone. Use these exercises to build your pecs.

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