1. Barbell Bench Press
This particular workout is undoubtedly the king of all chest workouts! The number one exercise on any “chest day!” When done correctly and combined with a correct nutrition plan this exercise is a sure-fire way to build size and shape to your chest. The barbell bench press can be carried out on a flat bench, or via incline/decline methods. Each angle will hit different sections of your chest and have you looking like Arnie in no time!
Lay on the workout bench flat with your back and remaining flat on the bench throughout the workout. Lower and lift the bar up and down your chest while keeping your back and feet flat on the bench and floor. Inhale while lowering the bar and exhale while pressing the bar upwards.
2. Dumbbell Bench Press
This particular workout is more or less similar to the previous one, however, using dumbbells instead of the above mentioned Barbell. Lie back on the bench flat and hold the dumbbells one in each hand and press them straight up over your chest. Again you can also work on an incline, decline or flat bench during the Dumbbell bench press.
3. Machine Incline Press
Incline machine press can have a great impact on developing your chest muscles. The smith machine is perfect for performing this workout and if you are alone it will be a little safer than using the barbell bench press with no safety catches. Set the bench at 30- or 45-degree incline and bring it to the centre of the machine rack. Simply grab the bar with a shoulder-width grip and then press it from the chest straight up and back down.
Probably one of the most widely carried out exercises of all time, mainly because of the fact that no equipment is necessary to carry one out! A normal pushup can activate more than 60% of your chest muscles and also benefit your shoulder and arm muscles. Keep your back and abdomen straight and tight, keep your elbows close to the sides of your body and push up and then down again. Put your feet on a chair or bench for an extra challenge!
5. Cable Crossovers
Cable crossovers are another great chest workout and the high pulley machine is best used to carry them out. Grab the pulley with your hands facing inwards, bend your elbows slightly and then pull your arms together ensuring to keep the same range of movement through the exercise.