Perk Up Your Pecs with 5 Best Full-Gym Chest Workouts!

  • Muscle Tips
  • Perk Up Your Pecs with 5 Best Full-Gym Chest Workouts!

    A masculine, broad & V-shaped chest is the dream of every gym-goer or bodybuilder. To turn your dream into reality, we have come up with some full-gym chest workouts that will assist you to sculpt that powerful look you want.

    Here we go:

    5 Best Chest Workouts:

    After performing some conventional chest workouts and pounding the pecs (also referred as “pectoral muscle” or “chest muscle”), finish it off with the last exercise, i.e. FST-7 (Fascia Stretch Training). The main focus of FST-7 is to capitalize on your muscle pump via High Volume Training (HVT) and High-Intensity Training (HIT) i.e. Sets: 7 Reps: 10-12 Rest: 30-45 seconds between sets and stretch the fascia (a thin sheath that envelopes skeletal muscle) on every single rep. This workout works by stretching your fascia tissue and flooding your muscles with nutrient-rich blood. It further promotes optimal muscle gain and makes your muscles look fuller.

    Important Instructions:

    • Each set should be performed to near failure.
    • Make sure to alternate stretching during some particular chest workouts like cable crossover. Moreover, you should keep flexing your pecs between sets. For example, if you finish a set, then do stretching for 30 seconds and flex your pecs for 30 seconds. Repeat the same set and again flex for 30 seconds.
    • Make sure to rest up to 45 seconds between your sets after stretching and flexing.
    • Place your forearm counter to a doorframe or you can utilize the beams of a power rack to rest your forearm and now gently lean forward to perform the stretch.
    • Make sure to tense your pecs isometrically while performing a flex.

    1. Smith Machine Incline Bench Press for Chest

    Place an adjustable inclined bench (30-45 degree inclined) under the center of the smith machine rack. Lie back on this bench and hold the bar with an overhead & wider grip, just outside your shoulders. Unrack the bar, breathe in and gradually lower it towards your upper chest part. Now, breathe out and again press the bar straight up. Repeat the movement for a prescribed amount as mentioned below:

                      “Sets: 4 Reps: 10–12 Rest: 60–90 seconds”

    Smith Machine Incline Bench Press for Chest

    2. Dumbbell Bench Press Chest Workout

    Take a flat bench and lie back on it. Hold one dumbbell in each of your hands. Now, you need to use your chest to push the dumbbells up and press the weight of dumbbells straight over. Lower the weight gradually and repeat the moment for the prescribed amount as mentioned below:

                      “Sets: 3 Reps: 10–12 Rest: 60–90 seconds”

    Dumbbell Bench Press Chest Workout

    3. Incline Dumbbell Flyes Chest Workout

    Place an adjustable inclined bench (30-45 degree inclined) and lie down on it. Hold a dumbbell in each hand. Make sure to rotate your wrists in a way that the palms of your hands face each other. Breathe in and start to press the weights over your chest with a slight bend at your elbows, similar to a big bear hug. Start lowering your arms gradually until you experience a stretch in your chest muscles (called as pecs). Now, breathe out and start reversing the movement and bring your weights back to your starting position. Repeat this workout for the following recommended amount:

    “Sets: 3 Reps: 10–12 Rest: 60–90 seconds”

    Incline Dumbbell Flyes Chest Workout

    4. Bench Press Exercise

    Lie down on a flat bench and hold a bar just outside your shoulder width. Make sure your back is making an arch with the bench. Unrack the bar and lower it towards your breastbone or sternum which is located in the center of your chest. Ensure that you’ve titled your elbows about 45 degrees to your chest sides. Set your feet hard into the floor while your body touches the bar. Now, push the bar back up to the starting position. Repeat the workout for the following recommended amount:

    “Sets: 3 Reps: 10–12 Rest: 60–90 seconds”

    bench press

    5. Cable Crossover Chest Workout

    Stand your body in the middle of 2 facing cable stations that hold two pulleys central to the stations. Hold the D-handles of pulleys in your both hands. Make sure that your elbows are slightly tilted and stepping forward in order to produce a tension on both cables. Keep flexing your pecs while bringing the handles together in front of your chest. Also, make sure to alternate stretching and flexing after each set. Repeat the workout for the following recommended amount:

    “Sets: 7 Reps: 10 Rest: 30–45 seconds”

    Cable Crossover Chest Workout

    Furthermore, you can support these chest workouts with a robust diet and a few must-have gym supplements for your chest muscle gain, like Whey Protein, Micronized creatine, etc. You can check out our 100% authentic gym supplements that mainly support your chest muscles, like the RobustDiet Whey Protein Isolate, RD Whey Protein, RD Micronized Creatine and much more. Place an order today at RobustDiet.com and get supplements to perk up your pecs!