It’s time for everyone’s favorite day at the gym! Growing a big chest will help you look much bigger on top. Here are 6 Chest Workouts to do at the Gym:
Bench Press
One of the most common and important chest workouts of all time. High reps and changing the weight is recommended for this workout to really get a burn
Focus on bringing the weight down slowly to get the most out of this lift
Your lower back should not be touching the bench and the bar should be inline with your nose before you take it off the rack
(5 Sets) (15 Reps) (1 minute rest)
Incline Dumbbell Press
Set up your chair so that your body is at a 45 degree angle and keep your elbows at 90 degrees when you bring the weights down
This workout will hit your upper chest, but if you feel it too much in your shoulders, then take your chair down a little
Start with a slightly heavy weight and slowly work your way down every set
(5 Sets) (12 Reps) (1 minute rest)
Related Post: 7 Bicep Workouts for Beginners at the Gym
Machine Chest Flys
Align the machine so that the handles are positioned right under your shoulders. You should be able to put your arms straight out to the side and grab the handle
Find a weight that will make you reach muscle failure at around 12 reps
Puff your chest out and make sure you’re sitting up straight
(5 Sets) (12 Reps to Failure) (30 sec rest)
Smith Machine Decline Bench Press
This is a great opportunity to work on your lower chest, which rarely gets worked out properly. The smith machine will keep your bar controlled while you perform the lift
If you have a bench that allows it, angle it downward so that way your body will be on a decline
When you bench press on a decline, your lower chest gets activated by the lift
(5 Sets) (15 reps lighter weights) (1 minute rest)
Related Post: 6 Back Workouts for Beginners at the Gym
Cable Flys
Cable workouts are very effective in getting that stretch at the end of the pull. You will find it easier to do the cable fly by placing one foot in front of the other and keeping your chest puffed out
If you go too heavy you will end up swaying back and forth which can do more damage than good
Squeeze your chest at the bottom and let it slowly stretch when you go back up
(5 Sets) (15 reps) (30 sec rest)
Push Ups
Push ups are a great chest workout to cool down and finish off everything on a high note.
Have your arms shoulder with apart, keep your butt up straight, and focus on the squeeze at the top.
If you want to upgrade your pushup game while you’re at the gym, I highly recommend getting a push up stand to switch up your positions.
(3 Sets) (As many reps as you can) (30 sec rest)
There you have it! Six different chest workouts to choose from the next time you go to the gym. Remember to switch up your workouts once in a while to keep things interesting. If you have any comments, questions, or suggestions, be sure to leave them down below! Thank for reading!
