The Best Chest workout routine

Chest Workout Routine

The upper chest is the most difficult part of the chest muscles to develop. Often the middle and lower pecs are "easier" to develop due to more training, such as the lying press or the decline press. You're more likely to look stronger during these exercises because most of the pectoral muscles are oriented in this direction.

There are fewer muscle fibers in the chest near the collarbone. Although these muscle fibers are also involved in humeral adduction, it is the angle at which the upper body of the humerus passes through the upper chest.

Having a well-developed upper chest not only contributes to the "fullness" of the upper body, but also has many other functions. Adequate size and strength will help achieve greater power on barbell presses and overhead barbell presses.

Warm up

The ideal goal is to get bigger pecs without doing strenuous chest muscle exercises. It is impossible to achieve the desired results by simply lifting dumbbells. Try a brief warm-up exercise:

• 1 set of wide-grip push-ups
• 1 set of middle grip push-ups
• (If your physical strength is acceptable) 1 set of decline push-ups to stretch the chest from all angles

For beginners or those who rarely go to the gym: 30 minutes of nutritional supplementation before officially starting to exercise can make you more energetic, focus more on stimulating your potential, and make you enjoy it more.

Just 2 scoops of Myprotein's MYPRE will provide you with up to 400mg of caffeine, 4g of creatine to boost strength and motivation, and 4g of BCAA for effective muscle recovery.

Inclined flight

This is one of the best exercises for building the upper chest muscles. Performing exercises with cables instead of dumbbells focuses a constant amount of tension on the upper chest. Because the motion curve of gravity is not considered, this constant tension cannot be achieved with dumbbells.

It is recommended that you perform this exercise after performing heavier barbell or dumbbell presses, as this exercise can relieve central nervous system fatigue.

Training suggestions:

• The angle of the instrument table is about 45 degrees
• Lower the cable in an "arc" motion to ensure you feel the stretch in your chest
• Change the position of the equipment table to train the upper chest at different angles
• As you bring your hands together, contract your chest muscles

Incline dumbbell press

In my opinion, the best combination exercise for building upper chest muscles is the incline dumbbell press. During exercise, pausing briefly when reaching the bottom can maximize the training of the muscle fibers in the upper chest. To get better results during pauses, you need to use lighter weights, but this will result in greater muscle contraction. It is recommended to perform this exercise with a large amount of exercise and a moderate weight, so that you can fully realize your potential.

Training suggestions:

• Palms facing each other, arms shoulder width apart - rotate wrists to face ceiling
• Exhale while pushing the dumbbells up - maintain control at all times
• Lose weight appropriately
• Adjust different angles to exercise chest muscles at different angles

Decline Barbell Press

The decline barbell press is also an excellent, comprehensive exercise for your upper chest. One benefit of the barbell press over the dumbbell press is the added weight. You can slightly increase the weight of the barbell to make the training effect faster. Increasing the weight of the barbell by 1.25kg on each side is easier to achieve than increasing the weight of each dumbbell by 2.5kg.

While the barbell only moves through a fixed range of motion and reduces humeral adduction, including a pause at the bottom allows for more muscle fibers in the upper chest. It is recommended to perform this exercise with a large amount of exercise and a moderate weight, so that the effect of exercise can be fully exerted.

Training suggestions:

• Keep the training table at about 30 degrees, with the slider between your hands shoulder-width apart.
• Place the bar directly in front of you and secure your arms to ensure an accurate starting position.
• The position of the bar should be slowly lowered until it stops when it reaches the upper chest.
• Use your chest muscles to lift the barbell - lock your arms, squeeze, and contract.

Incline hammer strength training machine

Incline hammer strength training machines allow the muscles of the upper chest to fully contract. Since the machine is designed to target the upper chest, this exercise is also a great workout. What's more, this exercise can also be helpful for people with injuries, especially in the shoulders, and is pain-free if you're unable to perform incline dumbbell or barbell presses.

Incline hammer strength training machines can also reduce the chance of injury. If you just keep failing, you can lower the height of the machine so you don't get hurt. Again, it is recommended that this exercise be performed as an accessory with a barbell or dumbbells.

Training suggestions:

• Adjust the seat height to make sure it is at chest level.
• Lower your shoulder blades to the seat position and lift your chest muscles.
• Push the bar forward as you exhale, keeping it contracted when you stop.
• Slowly return to the starting position.

Mine Chest Press

The chest chest press is not a common exercise, but it can have many benefits for your upper chest. It allows for increased core engagement while standing while improving core stability and abdominal muscle strength. One-arm training can also be used. Although this function is not necessary, it can be used to strengthen the chest muscles on both sides.

This exercise can easily be used to strengthen the cardiovascular circuit through high repetitions, including jumping during exercise, or it can be used as a smaller machine for strength training.

Training suggestions:

• Keep your spine in a neutral position throughout the movement to prevent injury.
• Push away on an exhale and return to the starting position on an inhale.
• As you reach the top of the movement, contract your chest muscles (pectoralis major).

training mix

If your upper chest muscles are not well developed, it is recommended that you choose two of these and start with one of them at the beginning of your chest workout. If your upper chest is well developed but you want to continue to add mass, then it is recommended to choose only one of these exercises.