WORKOUT ROUTINES

09 Best Chest Workout for Building Muscle

Chest workout

CHEST WORKOUT ROUTINE

Have you ever wondered what are the best muscle-building chest workout for you? There are a lot of workout routines on internet. So, wonder no more! Here are my top 9 best chest workout with best upper chest exercises for you.

Monday is widely known as the world’s international chest workout day.

There are dozens of websites available on the internet telling you what to do on chest day.

In fact, there are a lot of chest workouts but you probably don’t want to spend your whole Monday trying them all. You just want to know the best exercises for building a muscular chest, no questions asked.

So, I’ve done the work for you, and found the top 09 exercise with upper chest workout.

What Will You Get Here

This isn’t a list of the hardest chest workout exercises. This article focuses on the best exercises for mass builders.

It includes a little bit of instruction and explanation to complement each choice.

Knowing the best moves is only one part of building your best chest. Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder and Banana Juice.

In this way, you’ll bust through performance plateaus in no time.

Now, without any delay, here are my top 09 chest exercises, ranked in particular order with upper chest exercises.

1- BARBELL BENCH PRESS

Chest press

The bench press is a compound exercise that builds strength and muscle in the chest and triceps.

Bench press is also one of my favorite chest exercises. When many people think of listing, the bench press is often the first exercise that comes to mind.

Hence, bench press builds and strengthens the lower body and also hits the shoulders, particularly the front heads.

Therefore, beside focusing on upper chest exercises, it is also helpful for lower body.

SETS FOR BARBELL BENCH PRESS

4 Sets of 8 – 10 Reps

2- FLAT DUMBBELL FLY

Upper chest workout

The flat dumbbell fly is a popular exercise that targets the pectoral or chest muscles.

It attempts to isolate the chest muscles. Flat dumbbell fly stretches and contracts them while limiting the involvement of the shoulders.

Unlike a flat dumbbell press, where the elbows bend and flex, flyes should keep a relatively consistent elbow angle.

The motion is just like “hugging a tree.

SETS FOR FLAT DUMBBELL FLY

4 Sets of 8 – 12 Reps

3- INCLINE BENCH PRESS

Upper chest exercises

The incline bench press is a variation of the bench press. It helps to build the muscles of the chest.

The shoulders and triceps will be indirectly involved as well.

Utilizing an incline will allow you to better target the upper portion of the chest, a lagging part for a lot of lifters. Moreover, this chest workout will have a significant impact on the chest.

SETS FOR INCLINE BENCH PRESS

4 Sets of 8 – 10 Reps

4- INCLINE DUMBBELL FLY

Dumbbell press | flat dumbbell press

The incline dumbbell chest fly is an upper body isolation exercise.

So, it targets the upper chest and helps to achieve the aesthetic goals in mind.

Incline Dumbbell chest fly requires less weight than an incline press, which makes it a great hypertrophy exercise with high reps.

It adds size and strength to the pecs and also works the anterior deltoids, biceps and triceps.

SETS FOR INCLINE DUMBBELL FLY

4 Sets of 8 – 12 Reps

5- PEC DECK FLY OR CHEST PRESS

Chest press | upper chest exercises

The pec deck chest fly is a beginner’s upper body exercise. This chest workout targets the chest and is suitable for any fitness level.

It strengthens the chest muscles easily and effortlessly. This exercise is done with a pec deck butterfly press or lateral chest press machine.

Chest press is a fixed weight machine commonly found in your local gym or health club.

SETS FOR PEC DECK FLY

6 Sets of 12 Reps

6- FLAT DUMBBELL PRESS

Flat dumbbell press

The flat dumbbell press is a mainstay of chest workout enthusiasts worldwide.

It’s a classic move for building a bigger, stronger chest.

As such, the bodybuilders consider it the first most exercise in mass-building chest workouts.

Flat dumbbell press builds bigger pectorals and also works the triceps and deltoids, particularly the front heads.

SETS FOR FLAT DUMBBELL PRESS

4 Sets of 8 – 10 Reps

7- INCLINED DUMBBELL PRESS

Flat dumbbell press | Chest Workout

The inclined dumbbell press is also an upper body exercise targeting the upper pectoral muscles.

It adds size and strength to the pecs and also works the anterior delts and triceps.

SETS FOR INCLINED DUMBBELL PRESS

4 Sets of 8 – 10 Reps

8- DUMBBELL PULL-OVERS

Upper chest exercises | flat dumbbell press

The pullover was a favorite move of some of the greatest athletes of the Golden Era of bodybuilding.

This includes The Oak, Reg Park and Franco Columbu. This exercise works not only the chest but also the lats, intercostals and serratus anterior (the muscles of the ribcage).

Modern chests seem to be lagging behind those of the classic physiques that put this move to use on a weekly basis.

Of the dumbbell pullover, Arnold Schwarzenegger said, “You will not believe the ache in the sternum that this movement will produce!

It literally forces your chest apart and forces it into new growth.” Strong words from the owner one of the most famously built chests of all-time.

SETS FOR DUMBBELL PULL-OVERS

3 Sets of 12 Reps

9- CHEST DIPS

Chest press | upper chest exercises

The chest dip is a chest-building exercise in which the lifter hangs between two parallel handles.

Leaning the torso slightly forward shifts the emphasis from the triceps to the chest. It builds the chest primarily and to a lesser degree, builds the triceps.

SETS FOR CHEST DIPS

Repeat for the desired number of repetitions.

These are some of the BEST CHEST WORKOUT ROUTINES as per my workout experiences.

Give us your feedback and share your experiences as well.

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