Top chest workouts/exercises

The most attractive part of the body is chest. Almost all of the men and women likes it as it is the most visible part and it makes you look much better. The larger your chest is the stronger you look.

Now there are many workouts available for building chest including compound movements and isolation movements. Here we are going to talk about the top 3 chest workout which are compound movements and will help you building chest muscles. These exercises/workouts helps you to get a bigger chest

Now before going any further, Lets talk about the anatomy of chest because we have to know about the chest muscles before doing workout...

we have 2 head in chest muscle... 

1. clavicular head

2. Sternal head

Clavicular head is connected to your clavicle and Sternal head is connected to your sternal bone.

To keep it simple, We divide this heads in following three parts as shown in figure:

1. Upper Chest ( clavicular head)

2. Middle Chest ( upper part of sternal head)

3. Lower Chest (lower part of sternal head) 

Now we know about the anatomy of chest muscle. Lets go ahead and talk about the workouts/exercises.

Top 3 Chest Workouts/Exercises.

1. Barbell Bench-press:

The most popular, effective and compound exercise/workout for building chest is Barbell Bench-press. It is a compound movement and it hits all the head of your chest and helps you building a bigger chest.

Barbell Bench-press is one of the best workout and you can go heavy in this exercise and can progressively overload as time.

Barbell Bench-press

Now for this workout all you have to do is lay down on a bench, retract your scapula and depress it, grip your Barbell slightly wider than your shoulder width and push it away and bring it down right in front of your Chest point (nipples).

Breathing formula in this workout is you should breath in while moving the barbell downward and breath out while moving it upwards.

For better mind and muscle connection, grip your barbell in such a way like you are crushing it inside. This trick will helps you to build better mind and muscle connection in this workout.

2. Incline Dumbbell Bench-Press:

This is one of the best exercise to build your upper chest. Now here, incline Barbell-press is also a great exercise but with dumbbells you will have a good range of motion and better mind muscle connection which is important to build muscles.

This exercise hits your Clavicular head (Upper chest) primarily and it will help you to build upper chest more likely.

Incline Dumbbell Bench-press

All you have to do for incline dumbbell bench-press is just sit on an incline bench, retract your scapula and depress. Push your dumbbell upward and bring it back slightly above from your Chest point (nipples).

Breathing formula in this workout is you should breath in while moving the dumbbells downward and breath out while moving it upwards.

Now most of the peoples are confused about the angles in this workout. Keep it simple, 30 to 45 degree of angle is good enough for this workout. 

3. Bar Dips:

We had seen about the workouts of upper chest and middle chest. Now we are going to talk about the workout of lower chest.

Bar Dips is one of the most effective workout for the lower chest and it will helps you to make your lower chest stronger.

Bar Dips

Now for this workout, just keep your hips stable and slightly lean forward to activate and hit your lower chest. Fold your legs while doing this workout. Don't swing on the bar while doing this workout as it will not help you to build muscles. Keep your form proper and in control manner. 

If you have any kind of shoulder issues, you may avoid this workout and go for the decline barbell bench-press. But if you don't have any kind of shoulder issue than you must do this workout as it is very effective.