Best Chest Workout Tips
Are you training to build to a muscular chest, but have found that you have had little or no results? It's not uncommon to see inexperienced people lifting away on the bench with no real gain in muscle chest.
This article aims to provide you with an introduction into the best chest workout exercises that we recommend. If you are looking for a comprehensive and effective muscle building program, we strongly recommend you read No Nonsense Muscle Building.
The fact is to gain a huge chest requires effort, consistency and a gradual progression in the weight you lift, and the reps that performed.
You will be using one of the two motions to activate growth in the chest muscle. Pushing and pulling, or a press or a flye. The best out of the two for serious muscle growth would have to be in the press. Flyes are definitely beneficial but nothing compares to the effects of intense pressing motions. The bench press would have to be one of the bread and butter exercises of and muscle gain program.
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Popular Exercises for a Best Chest Workout
- Flat/Incline/Decline Barbell Bench Press
So first off we have the stock standard bench press which is the core exercise to build a solid chest. This basic movement will allow you to handle the most weight possible through the given range of motion.
Also we have the incline and decline press which will build the upper and lower parts of your chest. The flat bench press also works the upper and lower regions equally, and in saying that we highly recommend a standard flat barbell press as a basic part of your chest workout program.
- Flat/Incline/Decline Dumbbell Press
Using dumbbells is another really effective way of stimulating the growth of your chest muscle. The major advantage that dumbbells have over the barbell is that they let you to move through a more natural range of motion, which will help prevent shoulder injuries. Also using dumbbells really lets you know if one shoulder is slightly weaker than the other, which is strength imbalances and are identified clearly using this type of weight.
- Wide-Grip Dips
When you have a good session on the dips, you definitely feel as if you have stimulated some muscle growth in the the whole chest region. It's an awesome movement that is often neglected, but provides amazing results. Now here's a tip. You want to make certain to use a wider grip and lean forward which will put the stress on your pectorals, and take it away from your triceps.
If you find this too easy, then throw a weight belt on. Dips do rock, and are an excellent exercise to attach all of your muscle groups with in your chest and hugely affect your development
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Below are some alternatives for a best chest workout
Chest Routine# 1
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps
All of the above sets should stay around the 5-7 rep range, and should be taken to concentric muscular failure. Keep a record of each workout you perform and focus on progressing in weight from week to week. 5% increase in weight is what we are after.
Happy training and go hard!
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