Chest exercise is arguably best with a bench press workout. Dumbbell set, barbell weights for pectoral development and power lifting workout for maximum development.

Chest exercise is best with bench press workout that uses home exercise equipment like dumbbell set, barbell weights for pectoral development and power lifting workout for maximum development. Chest exercise that involves, flat, incline and decline positions of bench press workout will strengthens the pectoral muscle that would helps in pushing and also acts as a protective padding to the chest.

Generally, a chest exercise would involve the followings three muscle groups:

1. Pectorals – the clavicular or upper portion and the sternal or lower portion, which spread out “fanlike” to protect the upper rib cage.
2. Subclavicus – a small, cylindrical muscle that rest between the clavicle (collarbone) and your first rib.
3. Serratus (anterior) – a small, thin muscle sheet located between the ribs and the scapular (shoulder blades).

Bench press workout

There are two types of bench press workout in chest exercise:

1. Power lifting bench presses for maximum chest muscle development.

• Lie on a bench and grip the bar a few inches wider than shoulder width. Establish a solid foundation with your feet. Use a normal grip (never remove your thumb) and keep your wrist as straight as possible. Lower the bar slowly to the nipple line, pause, and blast the bar up with an even extension. You must explode from the paused position while keeping your butt on the bench.

Chest exercise with power lifting workout schedule on a bench presses should be:

• work up to your 1RM once a month and up to 85%-90% of your 1RM on all other training days.

• Do at least 10 sets.

• Start with ten reps and work up to two reps on your regular non-1RM training days.

• Train no more than twice a week and frequently only once a week

2. Bodybuilding bench presses – Flat, Incline and Decline bench presses for pectoral development.

• Chest exercise on Flat Bench Press is most effective with Dumbbell set: Lie on a bench and using normal grip (never remove your thumb), grip the bar a few inches wider than the shoulder width and keep your wrist as straight as possible. Lower the bar slowly to the nipple line and at the same time keeping your elbows away from your body. Drive the bar up using an even extension while keeping your shoulders down and your chest arched.
  

• Chest exercise on Incline Bench Press with Dumbbell set or Barbell weight: Adjust the bench up by approximately 30 degrees and lower the weight to your upper chest. Drive the bar up using an even extension while keeping your shoulders down and your chest arched.
  
  NOTE: while lowering the weights, do not lower the weight to your neck as in that position it will cause strain to your shoulders.
  

• Chest exercise on Decline Bench Press with Dumbbell set or Barbell weight: Adjust the bench down by approximately 20 degrees and lower the weight to one or two inches below your nipple line. Drive the bar up using an even extension while keeping your shoulders down and your chest arched.
  
  NOTE: use this movement to replace the standard flat and the incline bench press if you have any shoulder injuries.

Chest exercise on Flat, Incline and Decline Bench Press:

• Use between 75% and 85% of your 1RM on most training sessions and 65% every other session.

• Do at least four sets

• Pyramid, and start with ten reps and work up to six reps.

• Train your chest every three to four days.

• Body builders should emphasize on incline bench press in that the upper pectoral development is of paramount importance.

Chest exercise, do 3 sets of 8 reps for all flat barbell bench and 3 sets of 10 reps for dumbbell weight:

• Flat bench press – Barbell weight: pyramid up from 50% to 80% one complete range of motion (RM)

• Flat bench press – Barbell weight: pyramid up from 50% to 70% one complete range of motion (RM)

• Flat bench press – Dumbbell set: pyramid up from 50% to 60% one complete range of motion (RM)

The higher the incline, the greater the deltoid involvement and if your goal in this chest exercise is to develop these muscle group, you will need to isolate the target muscles or to reduce the involvement of the secondary movers which are the deltoid and triceps. To exercise without secondary mover involvement, use super-slow reps to get a feel for your pectorals.

NOTE for chest exercise:

• Breathing: Don’t hold your breath during execution to prevent blood pressure spiking. Breathe out on the exertion as you pass the most difficult point in the lift, commonly about halfway up.
   
• Range of Motion (RM): Always strive for a complete RM, but going too far can damage the structural integrity of the joints and please stay within the boundaries.

Page topic – chest exercise

Other muscle groups exercise / workout:

[Abdominal Exercise] [Back Muscle Exercise]
[Biceps Workout] [Leg Muscle Exercise] [Shoulder Exercise]