Does your chest resembles a sheet of cardboard instead of pumped muscles you always wanted ? Many hours spent in gym for big chest muscles still no difference. Searching for Killer Workout for Chest at gym ? Here is the perfect Chest workout exercises for beginners.
Well don’t worry ,Here in this post I will share Killer spartan chest workout you can do at gym.
I can’t assure you a body like Arnold etc but still a little difference you wanted to see in your chest muscles.
Now with out wasting you much time I will share killer chest workout at gym.Here are the top chest building exercises.
1.Flat Barbell Bench Press
Barbell Bench Press is a primary exercise for Building chest Muscles. You have to position yourself with back down on a flat bench. And have to place the hands on the bar slightly wider than shoulders. Take a deep breath ,and lift up the bar. Then lower the weight directly down to the chest.
Then extend your elbow upward and exhaling breath. Keeping the movement pattern steady. Continue until 10 reps are completed and then re rack the bar. Perform 3 sets of 10 reps each. This exercise put a pressure and pumps the middle chest.
2. Incline Barbell Bench Press
Incline Bench Press is similar to flat bench press . The difference is in the bench. The bench for this exercise is slightly inclined in such a way it puts a pressure on the upper chest muscles. The procedure is similar to bench press.Perform 3 sets of 10 reps each. This will intensify your chest muscle growth.
3. Decline Barbell Bench press
Incline Bench Press is also similar to flat bench press. The difference is in the bench.The bench for this exercise is slightly declined in such a way it puts a pressure on the lower chest muscles. This will improve your chest workout.
The procedure is similar to bench press.Perform 3 sets of 10 reps each.
4. Incline Dumbbell press
Lie on the incline bench,grasp two dumbbells. Bring them to sides at the level of your chest. The dumbbells has to be held directly over the chest area.. Then slowly bend your arms and lower both dumbbells slowly at the side of your chest level.Perform 2 sets of 10 reps each.
5. Pec Dec Fly
Pec dec is a weight machine consisting of a platform on which we sit. There are two bars behind the seat that we have to pull towards each others. Sit on the platform with back pressing back pad. Hold the handles.Pull your arms towards each other.Then slowly let it go back.Continue this procedure.Perform 2 sets of 10 reps each.
6. Cable Crossover
Adjust the cable at level higher than shoulders.Grasp the cable handles in both hands,and luge forward.Such that one foot is placed in the front of other.Slightly bend a little forward.Do not leave the handles.Inhale gradually and extend both arms to the side till you feel a full stress.Once the chest is fully stretched,exhale and bring the cables together at the middle level of body.Perform 2 sets of 10 reps each.
Try these exercise at the gym,You will surely notice changes in chest muscles.Try to focus on technique rather than weights.Once you learn technique,weight loading becomes easy.Take at 30 seconds rest between each set.