In our upper body, the largest muscle group is the pectoralis. The chest needs specific workouts for the inner pecs and upper and lower part. Your body looks good if you have a good looking chest.
Even beginners in bodybuilding know that to build muscles, you have to tear muscles through workouts and rebuild them with a high protein diet. A diet for bodybuilding should consist of 40% natural carbohydrates, 25% protein, and 35% balanced fibers and good fat.
Chest workout should be done once a week. You can also work your other muscles with chest workout. This workout includes body resistance moves, dumbbells, and barbells.
The workout should be done in a descending manner. This means that you should start the workout where you use the heaviest weight. Once you do so, you can work your way down the ladder.
Most chest workout will consist of 3 to 8 sets of 10 repetitions each for the intermediate bodybuilder. A pro bodybuilder should raise the bar and should make it to 5 sets of 6 to 8 repetitions using heavier weights.
Bench Press, with Barbell & Wide-grip
Lie on the bench with the feet flat on the ground. Grip the bar that is around double of your shoulder. Lower the bar to the upper chest and lower neck part. Pause for a while, and then go back overhead.
You can start with one set as warm up using a moderate barbell. Next is do the succeeding sets using a heaviest weight that you can handle in 8 to 10 repetitions.
You should make every movement smooth and slow, and pause for full muscle contraction. It is not advisable to bounce the weight to your chest. Never lift your buttocks or arch your back because it will strain your lower neck and could lead to injuries.
Front Barbell Raise, Incline
To do this, use a lighter weight barbell and incline bench. Start by grasping the barbell down and your arms faced down. Lift the barbell smoothly overhead until your arms extend behind your head.
Dumbbell Flies, Flat Bench
To perform this workout, use 2 moderate weight dumbbells and lie in a supine position. Begin by holding the dumbbells straight up. Lower the dumbbells smoothly while you bend your arms at the elbow level. The end point should be your arms parallel on the floor. Do not extend your shoulder joints.
Incline Press with Barbell & Wide-Grip
Start by holding the barbell straight up with an incline bench. Lower the barbell the upper chest and lower neck part. You should use a barbell that pressures your muscles in 8 to 10 repetitions.
Decline Press with Barbell & Wide-Grip
You can start this with your arms perpendicular to the ground using a decline bench. Start lowering the weight slow to your neck and do this in 8 to 10 repetitions.
Flat Bench Dumbbell Press
You can start this by holding the dumbbells overhead then lower them to the chest while keeping the elbows high and upper arms almost parallel to the shoulders. You should use heavy dumbbells for 8 to 10 repetitions.
Flat Bench Dumbbell Pullover Press Lateral
This workout uses moderate weight dumbbells and start by the weights at the chest level. Rotate the dumbbells passing your head going to the floor. Bring the weights back to your chest in one move, then press them over the head and perform a lateral fly with arms bent at 45 degrees.
Push-Ups Hands Together
Start with the pushup position with the body straight and your toes up with hands one foot apart. Do pushups slowly as much as you can.
And this article completes the perfect chest workout. Start ripping that chest muscles now!