What are some ways to increase intensity for the chest workout?
If you’re looking to build a strong, chiseled chest, then you’ve come to the right place. Building a lean, muscular chest gives you an aesthetic, powerful look.
This guide will provide you with a complete chest workout using effective exercises to help you burn fat and build muscle. Let’s get started.
Workout Overview
- Flat Barbell Bench Press – 3 sets of 8-10 reps
- Incline Dumbbell Flys – 2 sets of 8-10 reps
- Seated Chest Press Machine – 3 sets of 8-12 reps
- Decline Push-Ups – 3 sets of 8-12 reps
- Cable Crossovers – 2 sets of 12-15 reps
- Diamond Push-Ups – 2 sets of 10-12 reps
Exercise Guide
Flat Barbell Bench Press
This chest exercise is the cornerstone of most chest workouts. Lie flat on the bench press and grab the barbell with an overhand grip slightly wider than shoulder width. Lift the barbell off the rack and slowly lower it to your chest. Push the bar straight up keeping your elbows in and pause for a second at the top. Slowly return to the starting position and repeat. Perform 3 sets of 8-10 repetitions.
Incline Dumbbell Flys
This isolation exercise targets the upper part of the chest, also known as the “pec-deck” area. Begin by adjusting an incline bench to a slight incline and lie down. With a dumbbell in each hand, lift the weights over your chest then slowly lower your arms out to both sides. Keep a slight bend in your elbow and make sure the weights are always above your chest. Slowly bring the weights back together above your chest and repeat. Perform 2 sets of 8-10 repetitions.
Seated Chest Press Machine
This machine is a great way to target the chest muscle fibers from a different angle. Start by adjusting the seat of the machine to fit your body and then grip the handles with both hands. Push the handles forward until your arms are fully extended and pause at the top. Slowly bring the handles back towards your chest and repeat. Perform 3 sets of 8-12 repetitions.
Decline Push-Ups
Place your feet on a slight incline and your hands on the ground directly below your shoulders. Brace your core, and the lower your body towards the floor until your chest comes close to the ground. Push back up until your arms are almost straight again and repeat. Keep your back flat and your head in line with your spine. Perform 3 sets of 8-12 repetitions.
Cable Crossovers
The cable crossover exercise targets the inner part of the chest. Start by adjusting the height of the pulleys to fit your body and grab the handles with both hands. Cross the handles over your chest until they meet in the middle and pause for a second. Slowly bring them back out to the starting position and repeat. Keep your body in one straight line. Perform 2 sets of 12-15 repetitions.
Diamond Push-Ups
Diamond push-ups are a great way to target the triceps and inner chest. Start by getting into a push-up position with your arms shoulder-width apart. Move your hands inward so that your index fingers and thumbs are touching, forming a diamond. This will be your starting position. Bend your elbows and lower your chest towards the ground until it touches the diamond. Push back up to the starting position and repeat. Perform 2 sets of 10-12 repetitions.
FAQ
Q: What should I eat to build muscle?
A: To build muscle you need to consume a healthy diet that is high in protein and complex carbs. You should also make sure to get enough healthy fats like olive oil, coconut oil, and nut butters. Eating a diet that is high in the essential vitamins and minerals will also help you to reach your goals.
Q: How long should I rest between sets?
A: It is recommended that you rest 1-2 minutes between sets when performing chest exercises. This will allow your muscles to recover and get ready for the next set.
Q: When should I perform this workout?
A: This workout should be performed 2-3 times per week on non-consecutive days. For best results, combine this workout with cardiovascular exercise, a healthy diet, and adequate rest.
Conclusion
We hope you enjoyed this guide on how to burn fat and build muscle with a chest workout. By following this routine, you’ll be well on your way to building a lean, muscular chest.
