Do you know the top 10 chest exercises? Any ideas at all? Well we thought that our guides and exercise articles section shoudl feature it just in case. If you have any interest in developing your chest muscles, then knowing a variety of ways of doing it will help. Why? Because your muscles respond best when your workouts are varied.
So our top 10 chest exercises aims to show you some ways of working the pectoralis major and the pectoralis minor. These muscles are responsible for moving your upper arms towards and across the chest. With just two muscles in the area, you need variety in your workouts to really build them up.
Our top ten chest exercises will help you because they use one of the principle rules of weight training - that growth and development of muscles works on the principle of adaptation and change. That means that if you challenge a muscle, make it work hard, growth will occur.
If, however, you keep doing the same thing, the muscle learns what is happening and adapts - it figures out the most efficient way to meet the challenge. If you always do the same workout, your body becomes so efficient at dealing with the work that it is no longer a challenge - growth will slow, and ultimately stop.
So how do you stop that from happening? By regularly changing your workouts. That way your body never knows what to expect from one workout to the next, so it will always has to work to meet the challenge. The result? More interesting workouts and better results.
There are lots of ways of introducing change into your workouts. These include changes to:
- The order of your workout (which exercises you do first, second, etc.)
- Rest intervals
- Number of reps and sets
- The exercises you use for each body part
One of the problems many people have is that they do the same one of two exercises for each body part, week after week, month after month, year after year.
Top ten chest workouts : 10 to 6
No. 10 - Cable press
A great chest workout that not too many people use. They utilise the cable's ability to provide consistent resistance through the full range of motion. These are performed standing up, and are good for developing the upper chest.
No. 9 - Pec deck
A good isolation exercise that works your inner pecs. While many people use this as a finishing exercise, it can also work well as a pre-exhaust before you move on to other exercises.
No. 8 - Cable flyes
This one exercise offers four variations - standing (high cables), flat bench (low cables), incline (low cables), or decline (low cables). They primarily work the upper chest.
No. 7 - Dumbbell press
By using dumbbells for familiar exercises, you can give them a twist of something different. Dumbbells also allow you to focus on one side at a time, which will expose any weakness between one side and the other. As with the cable flyes, you can these either flat, incline, or decline. Using an incline bench puts the emphasis on your upper chest, while decline puts the emphasis on your lower chest.
No. 6 - Cable crossovers
A great finishing exercise, cable crossovers work best when you focus on technique and don't try to do too much weight.
A great chest workout that not too many people use. They utilise the cable's ability to provide consistent resistance through the full range of motion. These are performed standing up, and are good for developing the upper chest.
Click here to see this exercise [coming soon]
No. 9 - Pec deck
A good isolation exercise that works your inner pecs. While many people use this as a finishing exercise, it can also work well as a pre-exhaust before you move on to other exercises.
Click here to see this exercise [coming soon]
No. 8 - Cable flyes
This one exercise offers four variations - standing (high cables), flat bench (low cables), incline (low cables), or decline (low cables). They primarily work the upper chest.
Click here to see this exercise [coming soon]
No. 7 - Dumbbell press
By using dumbbells for familiar exercises, you can give them a twist of something different. Dumbbells also allow you to focus on one side at a time, which will expose any weakness between one side and the other. As with the cable flyes, you can these either flat, incline, or decline. Using an incline bench puts the emphasis on your upper chest, while decline puts the emphasis on your lower chest.
No. 6 - Cable crossovers
A great finishing exercise, cable crossovers work best when you focus on technique and don't try to do too much weight.
Top ten chest exercises from 1-5
Number 5 - Push ups: Body weight
exercises are perfect when you are working out at home, but don't forget them as a way of adding variety in the gym. This is an exercise with loads of variations - you can do them with hands close together, out wide, in a diamond, or beneath your chest. Other variations include decline push ups, with your feet raised on a bench or an exercise ball, or hardest of all, put your feet on a bench and your hands on an exercise ball.
Number 4 - Incline Bench Press: The number one upper chest exercise. You won't be able to push as much weight as on regular bench press, but these are essential for total chest development.
Number 3 - Chest dips: An excellent and under-rated way to develop the lower pecs. Why don't many people do these? Because they are so intense! If you find these too easy, add some weights to increase the challenge.
Number 2 - Flyes: These are a classic dumbbell exercise, requiring a smooth controlled action. Be sure to keep your arms slightly bent throughout the movement, and don't lower your arms too far.
Number 1 - Bench press: No surprise, the king of muscle building exercises had to be number one! However, in addition to being the number one muscle builder, this is also the exercise at which more people get injured than any other - the causes? Too much weight and poor technique. So to get the best from this awesome exercise, focus on technique, not just how much weight you can shove around.
Number 4 - Incline Bench Press: The number one upper chest exercise. You won't be able to push as much weight as on regular bench press, but these are essential for total chest development.
Number 3 - Chest dips: An excellent and under-rated way to develop the lower pecs. Why don't many people do these? Because they are so intense! If you find these too easy, add some weights to increase the challenge.
Number 2 - Flyes: These are a classic dumbbell exercise, requiring a smooth controlled action. Be sure to keep your arms slightly bent throughout the movement, and don't lower your arms too far.
Number 1 - Bench press: No surprise, the king of muscle building exercises had to be number one! However, in addition to being the number one muscle builder, this is also the exercise at which more people get injured than any other - the causes? Too much weight and poor technique. So to get the best from this awesome exercise, focus on technique, not just how much weight you can shove around.
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