Getting a sculpted and strong chest is every gym-goer’s aim. And not just men, women also perform a variety of chest exercises in gym to build strong and sculpted pecs. A strong upper body is much more than just about improving looks. It can also improve body posture and your overall health. That’s why you will find plenty of machines and equipment for a chest workout at gym.
You can pick gym chest exercises that focus on the entire chest area to develop and strengthen the chest muscles. And when you are at the gym, full chest workout becomes quite easy with the availability of gym experts and a multiple range of workout equipment and machines.
Top Gym Exercises For Chest To Include In Your Workout
If you are a beginner and want to learn a bit more about gym exercises for chest, we have created a list for you. Here are some of the best gym chest exercises you can try:
Pushups are a great multifunctional exercise. They are also not just the best chest exercises in gym but also the best workouts to do at home. Now, take it a step further and try an incline push up. Performing incline push-ups puts further focus on the lower chest. This variation should definitely be in your chest workout at gym since it needs a few equipment.
A flat training bench, a jump box, or a step platform are all good options.
Step 1: Take a position in front of the bench. Place your hands on the bench's edge, shoulder- range apart.
Step-2: Extend the legs backwards until the legs and back create a straight line. Maintain your weight on the balls of your bases
Step-3: Slowly lower the chest toward the bench by bending the arms. Always keep your elbows and arms close to your body.
Step-4: Extend the arms while keeping a little bend in the elbow as you slowly push your body away from the bench.
Step-5: One set should consist of 8–12 repetitions.
Decline Dumbbell Press
If you are at the gym, full chest workout is mostly done with weights. In such a case, you must try doing decline dumbbell press. As the name suggests, this is one of those gym exercises for chest that are designed to be done with dumbbells, but you can also use a barbell or kettlebell. Usually, people can lift larger weights with a barbell, but dumbbells have a broader range of motion, making decline dumbbell press a better alternative for people who want to target their lower chest.
Two dumbbells or a single barbell and one incline bench
Step-1: Place one dumbbell in each hand and lie down on the decline bench at a 45-degree angle. With the hands facing inward, rest the dumbbells on the lap (thighs).
Step-2: With the hands facing inward, rest the dumbbells on the thighs. It's important to remember to maintain your back flat.
Step-3: Raise the dumbbells to your chest and raise your arms to the ceiling.
Step-4: Rotate the wrists so the palms are facing away while holding the dumbbells shoulder-width apart.
Step-5: Begin by bending the arms at the elbows to make a 90-degree angle. The dumbbells should be placed on the chest's outside margins.
Step-7: Push the dumbbells up with your chest muscles as you exhale. Hold the squeeze for 1–2 seconds at the top of the lift.
Step-8: Return to the beginning posture by slowly lowering the dumbbells.
Depending on the arrangement of the pulleys, cable machines provide a variety of exercise alternatives for the best chest workout at gym. Placing the pulleys higher will focus on the lower chest, while setting them lower will focus on the upper chest. If you want to try cable crossover for your workout at home, replace the cable machine with a resistance band or dumbbells. The cable crossover strengthens the muscles in the lower and upper chest and is the best chest workout at gym.
A cable machine, or resistance band or dumbbells (for home workouts)
Step-1: Place the pulleys over your head. Select the required weight by attaching one handle to each pulley.
Step-2: With the palms facing down, take one handle in each hand. To put a little strain on the cables, stand in the middle of the cable machine and take a few steps forward.
Step-3: Take a step forward.
Step-4: Lean forward.
Step-5: Extend the arms out to the side while keeping the elbows slightly bent. There shouldn’t be any movement of the elbows behind the shoulders.
Step-6: Bring your hands together in front of your body as you exhale.
Step-7: Slowly extend the arms and inhale to return to the beginning position.
Step-8: Perform 8–12 repetitions every set, resting in between.
Some other gym exercises for chest you can include in your workout are:
- Chest Dips
- Diamond Push-ups
- Flat Bench Press
- Machine Chest Press
- Chest Fly
Benefits Of Doing Gym Exercises For Chest
Here are some of the benefits you can enjoy by performing the best chest exercises in gym on a regular basis:
- Better Posture: The pecs, as one of the biggest muscles in the upper torso, serve an important role in maintaining excellent posture. They also help in joint stabilization.
- Improved Breathing: Strengthening and extending your chest muscles also help in deeper breathing.
- Breast Muscle Development: Contrary to common perception, practicing gym exercises for chest will not make your breasts smaller. In fact, it can increase the size by offering greater lift and support by strengthening muscle around breast tissue.
- Daily Life Benefits: We use our pecs during day-to-day tasks that involve lifting, gripping, squeezing, or pushing. So, by strengthening your chest muscles with chest exercises in gym, you can improve your daily functions as well.
- Lose Weight: Any chest workout can also be termed as weight loss exercise as it burns a lot of calories and helps you shed the extra kgs.