Upper and Lower Chest Exercises for Mass and Definition at the Gym

Upper and Lower Chest Exercises for Mass and Definition at the Gym


Hello everyone, Today’s video is about chest workout. There are a lot of exercises you can do on chest day but today I’ll focus on the best 7 exercises that can help you to build a muscular chest. These exercises will improve the size, strength, and definition of your chest. Ok, Let’s get started After doing some stretches and warm-up exercises, Start with Barbell Bench Press. Lie back on a flat bench, then lift the bar using a medium width grip Breathe in and begin to descend slowly until the bar touches your middle chest. Focus on pushing the bar using your chest muscles. hold for a second then start coming down slowly again. Do 3 sets of 8 to 12 reps Cable Crossover: place the pulleys on a high position and adjust the weight, take a long step forward between both pulleys while pulling your arms together in front of you. Extend your arms in a wide arc until you feel a stretch on your chest. The arms and torso should remain stationary; the movement should only occur at the shoulder joint. Return your arms back to the starting position as you breathe out. then, repeat. Do 3 sets of 8 to 12 reps Incline Dumbbell Press: Lie back on an incline bench. Hold a dumbbell in each hand. Once you have the dumbbells raised to shoulder width, this is your starting position. Breathe out and push the dumbbells up with your chest. Hold for a second at the top, then start slowly lowering the weight. Do 3 sets of 8 to 12 reps Low Cable Crossover: Place the pulleys at the low position and adjust the weight, take a long step forward. With a slight bend in your elbow, raise your hands toward the midline of your body Your hands should come together in front of your chest, palms facing up. Hold for a second, then return your arms back to the starting position. Do 3 sets of 8 to 12 reps. Landmine press: Hold the weighted end of the barbell with both hands in front of your chest Make sure the barbell is wedged securely in a landmine device or corner Press the weight up with both hands until your arms are extended, then bring it back down slowly. Do 3 sets of 8 to 12 reps Decline dumbbell bench press: secure your legs at the end of the decline bench and lie down with a dumbbell in each hand on top of your thighs. As you breathe out, push dumbbells up with elbows to sides until arms are fully extended. Pause for a second, then Lower weight to sides of chest until slight stretch is felt in chest Repeat. Do 3 sets of 8 to 12 reps. Bench dip (if you aren’t yet strong enough to do full dips) With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. . Your arms should be fully extended. You need to have a partner to place the weight on your leg. Slowly lower your body by bending at the elbows until you lower yourself far enough. Use your triceps to bring your torso up again, lift yourself back to the starting position while exhaling. Do 3 sets of 8 to 12 reps. Try these exercises in the chest workout and you will see the difference soon. Ok. That’s all, Thanks for watching. If you enjoyed this video, give it a thumbs up, share it with your
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