There are a number of reasons to complete your weekly chest workout, just a few of which are linked to your aim of becoming a Multi-Plate Bench Press Guy: The chest is made up of some of the strongest muscles in your body, and you use them all the time, even when you're not in the gym.
Is it possible to open a door by forcing it open? Will you need to pick up your dry cleaning? Do you want to wash your hair (or what's left of it)? Yeah, yes, yes, yes, yes, yes, yes, yes, yes, yes, yes The sheer number of exercises—and the reverence in which every gym rat learns to treat chest day—can make it difficult to know what to do or whether you're doing them correctly.
We assume these are the best choices for bulking up and perking up your pecs. You can work your chest on up to three non-consecutive days a week, as is the case for most group-specific training. You'll get those plates stacked in no time.
Chest press Arnold:
Dumbbells with a lot of weight
Tip: During the eccentric phase—when the weights are being lowered—slow down the chest press. It's easier to concentrate on the muscles as they lengthen rather than contract, resulting in a stronger and more powerful chest.
How to do it:
* Begin by lying flat on a bench and holding a dumbbell in each hand, palms facing your feet, pressed directly overhead.
* Lower the weights to your chest while turning your wrists clockwise until the palms of your hands face your face at the bottom of the movement.
* For one rep, slowly return to the starting spot.
* Three sets of six reps are recommended.
Svend press:
Two five-pound plates are needed.
Tip: During the movement, make sure the plates are moving in the same horizontal plane. Maintain chest tension during the push and pull movements as well.
How to do it:
* Begin by standing with your feet shoulder-width apart, shoulders back, and two five-pound plates pressed against each other at chest level.
* Inhale deeply, then push the plates out in front of you.
* Squeeze your chest, raise up slightly, and pause until your elbows are completely extended.
* Return to the starting spot by squeezing the center of the plates.
* That counts as one rep.
* Make three sets of 15 reps.
Fly on the chest:
A medium-heavy pair of dumbbells is required.
Tip: Squeeze your weights even harder at the top of each rep. This means that the muscle is under constant strain during the exercise.
How to do it:
* Lie flat on a table, palms facing in, and weights meeting one another, with two dumbbells directly above your chest.
* Drop the weights to your sides with a slight curve in your elbows, keeping your palms facing in.
* At the bottom of the movement, pause for a second before exhaling and returning to the beginning.
* Perform three sets of 16 reps each.
dip Chest:
Parallel bars are used as equipment.
Using an assisted dip machine with a knee platform if you're having trouble supporting your whole body. The weight pulley mechanism in these machines helps to lighten the body weight. You can also aid your dip by placing your feet lightly on the ground (behind your body).
How to do it:
* Grip the bars and lock out your arms while holding your feet on the ground until you've reached a safe starting spot.
* Pick your legs off the ground and lean forward slightly.
* Enable your elbows to flare slightly as you lower your body to the floor until you feel a stretch in your chest.
* Return your body to its original place, squeezing with your chest.
* Perform three sets of ten reps each.
Pressing dumbbells:
Dumbbells with a lot of weight
Take your time and concentrate on proper form. There should be a lot of stress in your chest.
How to do it:
* Start by lying flat on a bench, holding two dumbbells directly above your chest, palms facing your thighs.
* In the world of giant chest-building, you'll find that this is a typical place.
* Inhale deeply, then slowly lower the weights to your shoulders.
* Exhale and return the weights to the starting position for one rep.
* Perform three sets of ten reps each.
Dumbbell chest press with a close grip:
Dumbbells with a lot of weight
Weight positioning is crucial in this exercise. Make sure your weights are loaded directly over your chest, not your face, if you're experiencing shoulder discomfort.
How to do it:
* Begin by lying flat on a bench and placing two dumbbells directly above your chest, palms facing inward.
* Inhale deeply and steadily lower the weights to your chest's centre.
* If they brush against your rib cage at the bottom, that's good.
* Push the weights back to the top with an exhale.
* Perform three sets of ten reps each.
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