chest biceps workout

Guys men’s best physical parts are the chest and biceps, So today I will give you the best and top 10 chest workout and biceps workouts in-home and at the gym.

Top 10 Chest Workout in Gym

1. Barbell Bench Press:

The first chest workout is barbell bench press. You can generate the most power with barbell lifts. So the standard barbell bench allows you to move the most the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn if not mastered. There are plenty of bench press programs you can follow to increase your strength.

2. Flat Bench Dumbbell Press:

The second chest workout is Flat Bench Dumbbell Press. With dumbbells each side of your body must work independently, Which recruits more stabilizer muscles. Dumbbells are harder to control hand a barbell, dumbbells also allow for a longer range of motion than the barbell bench press both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight and they make for a good alternative if you’ve been stuck on the barbell bench for ages.

3. Low Incline Barbell Bench Press:

The third chest workout is Low Incline Barbell Bench Press. Many benches are fixed at a very steep angle, which requires a larger contribution from front delts then the chest to move the way. If possible go for a less step incline to hit the upper pecs without as much stress on the delts. You can also do low inclined benches with an adjustable bench on the smith machine. If you’re really looking to build that shelf of an upper chest EMG results have suggested that bringing your grip in a bit closer my hammer upper chest fibers significantly more.

4. Machine Decline Press:

The fourth chest workout is Machine Decline Press. Some machines like Hammer strength allow you to move each arm independently which is a great feature on chest day. Besides doing a machine decline press straight on you can sit sideways on the apparatus and press across your body one arm at a time delivering a completely different feel than when you sit straight on. One of the primary muscle actions of the PEC major is transverse adduction. Think cable flyes or PEC deck flies to understand this action. By sitting in a sideways position you can maximize your press with a PEC dominant horizontal adduction. Effectively getting more from the movement.

5. Seated Machine Chest press:

The fifth chest workout is Seated Machine Chest Press. Free wight pressing moves on a flat bench is great, but the machine press has some unique benefits. For one it’s easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing drop sets. EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid anterior, middle, and posterior than free-weight variations. Because of a decreased need for humeral stabilization. This allows you to really target your pecs.

6. Incline Dumbbell Press:

The sixth chest workout is Incline Dumbbell Press. Dumbbell presses make everybody’s top ten list, but with an adjustable bench, you can do a number of things you can’t do with the fixed bench. Our favorite changing the angle of the incline from one set to the next or one workout to the next. Hitting a muscle from varying degrees of incline angles builds it more thoroughly.

7. Dips for Chest:

The seventh chest workout is Dips For Chest. First off make sure you’re doing dips that emphasize the pecs. Put your feet up behind you lean forward as far as possible and allow your elbows to flare out as you dip. Chest is a great spotter-free alternative to the decline press.

8. Incline Bench Cable Fly:

The eighth chest workout is Incline Bench Cable Fly. Not many single-joint workouts made the list, but this is one of our favorites. It’s an effective move to isolate the pecs after completing your multi-joint workout. Cables allow for continuous tension throughout the workout and full range of motion, if you’ve got a good chest pump going nothing beats looking back at yourself in the mirror if you squeeze out a few more reps.

9. Incline Dumbbell Pullover:

The ninth chest workout is Incline Dumbbell Pullover. Forget flat bench pullovers the incline version puts your chest fibers under tension for a longer range of motion. Just sit back against a bench incline to about 45 degrees and make sure the dumbbell clears the top. Make sure you keep this a single joint movement don’t bend or extend at the elbows. Remember you should have a specific reason for each movement you complete. Pullover exercises work the shoulder extension movement pattern moving the upper arm rearward which can really torch the pecs since they’re one of the primary muscle groups involved in this action.

10. Pack Deck Machine:

The last chest workout is Pack Deck Machine. Chest flies are hard for many trainees to learn with dumbbells or cables because the arms need to be locked in a slightly bent position duration of the exercise. Luckily the PEC deck simplifies things because it allows you to work in only one pathway. So this workout is a great movement teacher and you can go for a great pump without having to balance any weights. EMG data shows that activation of the pectoralis major and anterior delt are statistically similar between the PEC deck and bench press. This means that even though you’ll probably be working in different rep ranges for each workout, you’ll get great chest activation from this machine.

Top 5 Chest Workout in Home

1. Pushup:

The first exercise being a regular but trustworthy pushup. Go all the way down makinh sure to keep your body straight until you feel a nice stretch on your chest then you’re gonna push back up and squeeze at the top. Then you’re gonna move your hands in close to each other for a narrow push-up. The wider push-up is gonna target your chest really well. And the narrow push-up is definitely gonna get the chest as well but also engage the triceps more so than the other one. These seem really easy at first but they burn right after just a few reps. 

I recommend you to do a total of ten to twelve of these before moving on to the next exercise. And i also recommend you to do these with a friend. You know maybe your gym buddy, you can come over to your place and you guys can so these exercises instead to change it up, and try something new. It’s always good to change up exercise. Especially if you’ve hit a plateau with your goals. If you’re travelling with a friend or maybe many friends this is the perfect chest workout while you’re on the go. You can do these anywhere in the world without any equipment.

2. Wide Push-up:

The next up we’re go for the really wide push-ups targeting one side and then the other. This is actually the first time that i’ve ever done there that’s why? i love workoing out with Jay he. Always brings the heat and knows what’s gonna burn my muscles, So he challenges me and it’s always a good feel after even though it kills at first. Start with one arm straight out and the other in a regular pushup position do six to eight of these and then switch and do the other side. He’s gotta sneak up on you if it was really easy at fist not really easy but the feel easier at first and then it start burning up like crazy. Just make sure your form is good here that is the most important thing.

3. Air From The Pushup:

Next up we’re gonna have a little fun, all right of course we got Jay here he’s showing off a little and some air from the pushup and clapping mid-air. This is gonna bring your chest to the max, all right not only do you train being explosive and really pushing up as hard. As you can to get some air but you also have to be fast enough to clap and strong enough to stop yourself from falling on your chest, after coming down. I will say be careful during these just because they can be a little bit dangerous at first when you’re learning but when you get the hang of it. 

It’s some really fun exercise, So you know maybe start with three or four if that’s all you can do and move up to eight to ten of them if you can. By know your chest is probably burning up and that’s good, That’s the whole point right, that medium t-shirt it’s gonna feel like it’s small and that large you’re gonna feel like a medium. Because your chest is gonna have that pump that we all like.

4. Upper chest:

The next exercise put your feet up on a higer surface than the floor it can be bench, if you’re at home it can be a bed or a chair you know the higher, you go the more difficult. It gets just don’t be obnoxious alright, this right here is high enough you’re gonns get a great workout from this. It’s gonns work out your upper chest, now the secret is really to feel the stretch at the bottom and then squeeze as hard as you can at the top.

5. Lower chest:

Then we actually rotate to work out the lower chest. Thses tend to be a little bit easier so they’re great for beginners, you know but since it is the last exercise of the circuit trust me. It’s still hurt like, I said though, You got to make sure that you’re squeezing at the top and that’s gonna burn.

Top 9 Bicep Workout in Gym

3 Benefits of Doing Dumbbell Curls

1. Dumbbell curls can help you build bigger biceps

2. Dumbbell curls can strengthen your elbow flexion.

3. Dumbbell curls can improve your grip strength.

1. Hammer curls

2. Preacher curls

3. Reverse curls

4. Incline dumbbell curls

5. Concentration curls

4 sets : 10-12 Reps

2. Dumbbell Hammer Curl

  1. Increases bicep size and strength
  2. Improves wrist stability
  3. Boosts muscle endurance
  4. Strengthens grip

4 sets : 10-12 Reps

The incline dumbbell curl is an even harder workout for your biceps than the classic. It especially works the biceps brachii, the longest muscle in your upper arm. While the standing move works this muscle as well, the incline really helps target the whole muscle.

4 Sets : 10-12 Reps

The preacher hammer curl is a brilliant exercise for building the biceps muscle and brachioradialis because the pad helps you to keep your arms in a position of maximum isolation. As such, the movement can help you to build muscle faster because the tension that the weights provide naturally stays on the target area.

4 Sets: 10-12 Reps

Barbell curls increase your upper-body strength.

The barbell curl targets your biceps brachii muscle as well as the brachialis, a muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight than dumbbell curls.

4 Sets: 10-12 Reps

The EZ Olympic Curl Bar is a multi-angled specialty barbell designed to work your biceps and triceps whilst helping to reduce stress from your elbows and wrists. The subtle ‘W’ shape of the bar gives you multiple grip options making it a versatile barbell.

3-4 Sets: 10-12 Reps

Benefits of the Reverse Biceps Curl

  • The primary muscles targeted during the reverse curl are the biceps brachii and brachialis. …
  • Adding this exercise to your workout can increase your ability to lift heavier weight during standard biceps curls and correct muscle imbalance between flexor and extensor muscles.

3-4 Sets: 10-12 Reps

Benefits of Preacher Curl Exercise

  • Control. Having your arms resting on a stable surface means there is no room for swinging. …
  • Isolation. The added control the preacher curl provides means that more load is placed on your biceps and forearms. …
  • Negative Movement Focus. …
  • Comfort.

3-4 Sets: 10-12 Reps

The cable preacher curl retains all the benefits of the free weight version—bicep isolation, ease of micro loading, comfortable arm position—but with extra emphasis on time under tension pumping your biceps to the max.

3-4 Sets: 10-12 Reps

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