50 More valuable chest workout - Part 1

If you really want to pump up your pecs and build the best chest in the gym, you need targeted chest workouts that stimulate muscle growth in the best way possible. Because the main chest muscles (specifically the pectoralis major, aka pecs) are so huge, and contribute to so many movements, you’ll need more than just a handful of moves to build your upper chest (and entire upper body) from every angle

What are the 4 Chest Muscles Called?

1. Pectoralis Major – The pectoralis major is a thick, fan-shaped or triangular convergent muscle, situated at the chest of the human body. It makes up the bulk of the chest muscles and lies under the breast. Beneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.

2. Pectoralis Minor – Pectoralis minor muscle is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major in the human body.

3. Serratus Anterior – The serratus anterior is a muscle that originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula. The serratus anterior acts to pull the scapula forward around the thorax.

4. Subclavius – The subclavius is a small triangular muscle, placed between the clavicle and the first rib. Along with the pectoralis major and pectoralis minor muscles, the subclavius muscle makes up the anterior axioappendicular muscles, also known as anterior wall of the axilla.

Below are 5 workouts for enhancing your chest

1.Barbell Bench Press

The bench press is popular for enhancing upper body strength as well as endurance, power, and muscle size. It uses a bench for you to lie flat on and a barbell to which you can add weights as you progress. It is a multi-joint exercise that works many muscles of the chest, shoulder, and arms.

a. Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench.

b. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45° to your sides.

c. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

2. Dumbbell Bench Press

The dumbbell bench press or “flat dumbbell bench press,” is an upper-body free-weight exercise that involves lying on your back on a flat bench and pressing dumbbells above your chest. The dumbbell bench press is identical to the barbell bench press in terms of technique, except you use dumbbells instead of a barbell.

a. Lie back on a flat bench with a dumbbell in each hand.

b. Hold the weights at shoulder-level

c. Then press the weights straight up.

3. Alternating Dumbbell Bench Press

The alternate dumbbell bench press exercise is a chest exercise that also challenges the stabilization muscles of the core and shoulders. By keeping one weight elevated during the alternate dumbbell bench press, you keep constant tension on the shoulder and pec.

a. Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest.

b. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling.

4. Hips-Off, Single-Arm Bench Press

Lay with shoulder blades on bench, feet on floor, knees over feet, a 35-pound dumbbell in right hand. Lift hips to start, and press weight over chest, palm facing in, until arm is fully extended, then lower for one rep. Complete all reps on right side, then switch sides.

a. Lie back on a flat bench so the right half of your torso is off bench, a heavy (40- to 50-pound) dumbbell in right hand.

b. Brace core and press dumbbell over right shoulder. Do all reps on right side, then switch sides.

5. Cable Crossover

Standing up, grab the handles, one in each hand. Take one step forward so the weights in the cable machine slightly come out of the stack. Cables should be stretched and you should feel the weights pushing back your hands. Keep your back straight at all times during the exercise.

a. Stand between two facing cable stations with both pulleys set midway between the top and bottom of the station.

b. Attach a D-handle to each pulley and hold one in each hand.

c. Keep your elbows slightly bent, and step forward so there’s tension on the cables.

d. Flex your pecs as you bring your hands together out in front of your chest. Alternate stretching and flexing after each set.