Chest Workouts

Well-developed chest muscle can be the most beautiful muscle in your body. Chest muscles consist of a pair of pectoralis major.

The best chest exercise is bench press. bench press can be done using a pair of dumbbells or a barbell. I have described the technique using barbell. It will be pretty similar for dumbbells.

Flat bench press:

Technique

1. Lie straight on the bench grabbing a barbell with a wide grip firmly 2 inch above your chest level.
2. Lift the barbell slowly away from your chest as far as you can without locking your elbow.
3. Lower the barbell slowly bending your elbow and stop just 2 inch above your chest level.
4. You should breathe out when you are raising the weight.
5. Repeat the workout in 3 sets with 10 to 12 repetition.

Tips
As mentioned earlier for variation all bench press exercises can also be done with a pair of heavy or middle weight dumbbells in both hands. For dumbbell bench press perform the workout same way as described for barbell bench press.While pushing the weight up bring the hands closer and while lowering the weight increase the gap in between.

Watch below video on dumbbell bench press.

Inclined bench press:

Technique

1. Lie on an inclined bench grabbing the barbell with a wide grip above your chest level
2. Perform the other steps similarly as flat bench press.

Watch below video on inclined bench press.

Declined bench press:

Technique

1. Lie on a declined bench grabbing the barbell with a wide grip above your chest level
2. Perform the steps similarly as flat bench press.

Watch below video on declined bench press.

You can use either dumbbell or barbell for the above three exercises. The exercises are effective either way. Do the above workouts in the same order they were mentioned. While doing warm up you can perform some wide grip push up before starting with the bench press workout.