Power up your chest with infogazer ultimate workout
1. Barbell Bench Press
The Barbell Bench Press is a key chest exercise that builds strength and size in the pectoralis major, while also working the triceps and front shoulders. Performed on a flat bench, you grip the barbell slightly wider than shoulder-width, lower it to mid-chest, and press it back up. Aim for 3–4 sets of 6–12 reps. Keep elbows at a 45-degree angle, control the bar, and avoid bouncing or flaring elbows. Ideal for all levels, it’s a gym staple for a powerful upper body.
2. Dumbbell Bench Press
The Dumbbell Bench Press exercise is an adaptable exercise for the chest which is one of the best exercise for growing your chest.The Dumbbell Bench press also targeting the pectoralis major, triceps, and front shoulders.Laying on a flat bench the participant presses dumbbells straight up off of the chest and then lowers slowly for a deeper stretch. Completing 3-4 sets of 8-12 reps will be your goal.This exercise provides a larger range of motion then a barbell,helps with muscle imbalances and can be performed by people of all experience levels.You want to keep your elbows at about a 45-degree angle,control the movement and don't go to far down extending the shoulders.
3. Incline Barbell Bench Press
The incline Barbell Bench Press is a compound exercise that targets upper chest, Tripeps and front Shoulders Incline Barbell Bench Press is one of the best exercises to built a well-rounded chest.Performed on a 30-45° incline bench,Grip the barbell slightly wider then shoulder width lower it to your upper chest, and press back up for 3–4 sets of 6–12 reps.It stress the upper chest for a fuller appearance, with controlled form and 45 degree albow positioning to avoid shoulder strain.
4. Dumbbell Flyes
The Incline Dumbbell Flyes is a great isolation exercise that targets the upper pectoralis major, perfect for shaping and defining the chest. On a bench that is at a 30–45° incline, hold dumbbells above your chest, slowly lower the dumbbells in a wide arc with a slight bend to the elbows, and raise the dumbbells back together. Do 3 sets of 10–12 reps to maximize the stretch of the chest for more activation, and it is important to go slow and be controlled to avoid injury to the shoulder, which is easy to do.
5. Push-ups
Push-Ups are a bodyweight exercise that targets the pectoralis major, triceps, and core and is an important exercise for any type of chest workout. First, get in the plank position- hands shoulder width apart, and lower your chest near the floor and push back up. Completing 3 sets of push-ups in 10-20 repetition ranges strengthens your upper body anywhere! In a push-up, you want to ensure that your body is in a straight line, your elbows are at a 45-degree angle, and you are getting a full range of motion in your chest towards the ground.
6. Cable Crossovers (Cable Flyes)
Cable Crossovers (Cable Flyes) are an isolation exercise targeting the pectoralis major (mid and lower), perfect for sculpting a defined chest. Standing between cable pulleys, pull the handles from a high position to meet low in front of your body, keeping elbows slightly bent, for 3 sets of 12–15 reps. The constant tension enhances muscle detail, with a focus on squeezing at the center to maximize contraction.
7. Pec Deck Machine Fly (Butterfly Machine)
Cable Crossovers (Cable Flyes) are an isolation exercise targeting the pectoralis major (mid and lower), perfect for sculpting a defined chest. Standing between cable pulleys, pull the handles from a high position to meet low in front of your body, keeping elbows slightly bent, for 3 sets of 12–15 reps. The constant tension enhances muscle detail, with a focus on squeezing at the center to maximize contraction.
