How To Pump Up Your Chest
There are many ways you can hit your chest to build muscle. The key is to pick the type of chest workout that will help you build the size and strength that you want.
Along with squats (and deadlifts) dips are one of the most effective chest exercises you can do. If you want to build muscle and add new definition to your pecs, then these three easy-to-follow tips are an absolute must if you want to get the most out of your dip machine workout.
Summary
Try this workout for a stronger chest:
1. Dumbbell bench press: 4 sets, 8-10 reps
2. Incline dumbbell bench press: 3 sets, 8-10 reps
3. Decline dumbbell bench press: 3 sets, 8-10 reps
4. Flat dumbbell flye: 3 sets, 8-10 reps
5. Incline dumbbell flye: 3 sets, 8-10 reps
1. Dumbbell bench press: 4 sets, 8-10 reps
Dumbbell bench press exercise is especially good for your pecs. It combines the best aspects of both the flat bench press and dumbbell fly.
For starters, the dumbbell bench press are the easiest and most comfortable way to work your chest. That is because you will be lying on a flat and stable platform instead of standing while trying to balance your bodyweight on two feet. Your wrists and elbows will also be in a neutral position which is ideal for maximizing comfort and stimulating growth.
If you're looking to beef up your chest and build some mass, then dumbbell bench press is the way to go! The entire exercise targets all three parts of your chest, including your upper chest.
2. Incline dumbbell bench press: 3 sets, 8-10 reps
Incline dumbbell bench press: 3 sets, 8-10 reps. Using dumbbells targets the upper chest more than barbell bench press, and will build and strengthen the pec muscles to help your bench press poundages go up.
Let’s get the whole terrible-while-standing part out of the way. It doesn’t matter if you’re doing a standing or incline dumbbell bench press; I’ve seen people actually try to push dumbbells upwards and to the side, rather than bringing them back over their chest. That’s pretty much like trying to push two cement blocks up above your chest. It doesn’t work.
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3. Decline dumbbell bench press: 3 sets, 8-10 reps
Decline dumbbell bench press strengthens your pectoral muscles and also works on your triceps muscles.
Decline dumbbell bench press is a great exercise for the decline bench press. It targets the lower region of chest and abs well. You have to have already learned how to do decline dumbbell bench press before you start incline dumbbell bench press. For decline dumbbell bench press, lie down on decline bench with your back facing upward, lowering the dumbbells towards your shoulders.
Dumbbell bench press is a great exercise for strengthening front deltoids. But because of potential wrist and shoulder injuries, you may want to consider decline dumbbell bench press instead of the dumbbell bench press.
Summary
The decline dumbbell bench press is a great exercise for targeting the decline bench press muscles, such as the pectorals and anterior deltoids; as well as working the triceps and even your entire upper body, especially when you use dumbbells.
4. Flat dumbbell fye: 3 sets, 8-10 reps
Flat dumbbell flye: Lie face up on a flat bench holding two dumbbells above your chest with your palms facing each other.
Slowly lower the dumbbells out to your sides in a wide arc until your arms are parallel to the floor, keeping a slight bend in your elbows.
From this position, squeeze your shoulder blades together and bring the dumbbells back up to starting position.
If you’re looking to add some serious size to your chest and arms, flyes are one of the best exercises. Learn how they work, variations and benefits in this article.
Summary
Lie down on a flat bench holding two dumbbells directly above your chest with your arms fully extended. Keeping a slight bend in your elbows to prevent stress at the biceps tendon, lower your arms out to the sides until you feel a stretch in your chest. Exhale as you return the weights to the starting position by bringing your arms together again.
5. Incline dumbbell flye: 3 sets, 8-10 reps
Target the upper chest with this exercise.
Lie on an incline bench and grab a pair of dumbbells. The palms of your hands should be facing each other, and your arms should be straight but not locked out (a).
With a slight bend in your elbows, slowly open your arms to form a V shape (b). Slowly return to the start position and repeat for as many reps as instructed.
The incline dumbbell flye is a great exercise to hit the "upper pecs" which often times gets neglected from other chest exercises (i.e. bench press).
Conclusion
Whether you’re an expert or just starting out, you should always find ways to improve and expand your routine. Adding incline dumbbell flyes to your program is a great way to do that. This burnout exercise is sure to sculpt those pectorals and develop rock hard muscle.
Summary
Get ready for some extra muscle!
The incline dumbbell flye is a great way to work your chest muscles, and it's super-easy to do. Start by lying on an incline bench with your feet planted firmly on the floor. Hold two dumbbells of the same size, one in each hand. Raise them slowly above your chest and then release them slowly back down, at about a 45-degree angle from your body. Repeat this motion 8-10 times before setting the dumbbells down. End with a stretch and you'll be ready for your next set!
Incline Dumbbell Flyes: A blog that details the best way to do incline dumbbell flyes.
Incline dumbbell flyes are a great exercise for those who want to work out their upper pectoral muscles.
Incline dumbbell flyes are done on an adjustable bench that is inclined at about 30 degrees. You should set the incline so that your body is almost completely perpendicular to the floor and your back is fully supported when you're lying down on the bench.
When you're doing incline dumbbell flyes, you should begin with a light weight so that you don't injure yourself. If possible, practice with no weight at all until you feel comfortable with the correct form of the exercise.
You should lift the weights up slowly and control them as they come down. This helps build muscle and prevents injury from sudden movements. It also helps to keep your joints healthy and in good condition.
You can do incline dumbbell flyes for 3 sets of 10 repetitions each if you're just getting started, or 4 sets of 8 repetitions if you're more experienced or looking to build muscle faster.
What is the proper form when working out the chest
Incline dumbbell flye
Muscles targeted: pectoralis major (chest), anterior deltoids (shoulders), triceps brachii, and serratus anterior (chest)
Form: Lie on an incline bench with a dumbbell in each hand. Lower the weights out to your sides with a slight bend in your elbows. Pause and then return to the starting position, squeezing your chest muscles.
Lie on an incline bench with a dumbbell in each hand and your arms straight above you.
Lower the weights slowly out to the sides in a wide arc until you feel a stretch in your chest. Keep a slight bend in your elbows throughout the movement to prevent them from locking.
Pause, then slowly reverse the motion to return to the starting position.
Things to know before working out the chest
Incline dumbbell flyes are a great exercise for working the upper chest, but it's important to do them correctly.
You'll begin by lying on an incline bench with your feet firmly planted on the floor and your knees at 90 degree angles. Your arms will be extended straight up from your shoulders, with the dumbbells held together directly above your chest.
From this starting position, you will slowly lower your arms out to the sides of your body until they reach parallel with the floor. You should feel a stretch in your pectoral muscles at this point. To complete the exercise, squeeze your pectorals and return to the starting position.
The incline angle is important because it forces your pectorals to work harder than they would if you were doing a flat bench press. Be sure that you choose a weight that is light enough to allow you to perform 12 repetitions comfortably, but heavy enough that you begin to fatigue around 10 repetitions.
additional
You know you're supposed to add more flies to your workout. But do you know why?
Flies are a great way to work out your chest and shoulders, and they're a one-stop shop for improving posture, helping with daily movement and lifting, and making you feel like a boss while you do it.
Incline dumbbell flies are a great place to start if you're just getting into flies in general, because they help you get the hang of the motion before moving on to more advanced moves.
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