7 Best Chest Exercises to Look Fit

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Almost everyone wants healthier and fit breasts. If you are into bodybuilding, you know that one of the most aesthetic parts of our body is the breasts. It is known that the anatomy of the chest is simpler when we look at other muscle groups. Therefore, there is no need for different and strange angled movements to develop chest muscles. In this article, we have compiled the movements that scientifically develop the chest muscles the most among more than 100 chest movements.

There are hundreds of exercises we can do to develop our pectoral muscles. Of course, you don’t want to spend your Monday in other words national chest day doing it all.

According to research, only a few of these exercises give us the most efficient results. For a healthy and fit breast structure, it should be noted that even if you eat regularly and exercise correctly, the genetic factor is also very important.

First of all, let’s talk about the muscle anatomy of our chest

Our chest consists of 3 muscle groups divided into upper, middle (inner), and lower chest. We can work these muscle groups at very different angles and shapes.

The severity of the training we perform and the damage to the muscle are very important in order to ensure that a muscle develops and grows, this is a known fact that applies not only to the rib cage, but also to all muscle groups.

7 chest exercises that provide the most scientific development of chest muscles

• Incline dumbbell press
• Barbell bench press
• Incline machine chest press
• Push-up
• Dips
• Dumbbell fly
• Dumbbell pullover

1. Incline dumbbell press

What is incline dumbbell press? How to do incline dumbbell press? This move, which we can translate into Turkish as a vertical incline dumbbell thrust, is one of the best moves to target the upper chest.

The version with the bar is also known to be as effective as dumbbells, but exercises with dumbbells are recommended for beginners. The reason for this is to ensure the balance of power of our right and left arms.

First of all, it is recommended to take the bench bench to an angle of 50-60 degrees. Then you need to take a pair of dumbbells of equal weight and lie down on the bench with your back fully seated.

You need to keep the dumbbells at your chest level and push them upwards from the level of your chest. It is recommended to hold the dumbbells in the air for 1 second, then lower them slowly to the chest level and repeat this in the range of 4-10 repetitions. You can also take the above gif as a reference.

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2. Barbell bench press

What is barbell bench press? How to do barbell bench press? This movement, which gives us strength to enlarge that muscle group rather than shaping the chest, is done on the bench with the bar. It is also known as one of the most performed chest exercises.

In addition, this movement plays a big role in power competitions. In other words, this exercise, which requires a lot of strength and allows us to get stronger as we do, can easily be among the best chest exercises.

After lying on the bench with our backs fully seated, we grasp the bar at shoulder level or slightly wider. (Hands should be proportional and aligned on the bar) We lift the bar up and lower it straight and slowly towards our chest. We’re raising the bar to the top again, slightly faster than our download speed.

3. Incline machine chest press

What is incline machine chest press? How to do incline machine chest press? This move is the machine version of the incline bench press. This machine, which is in almost every gym, is the perfect workout for beginners. Of course, it is a machine that advanced athletes often use. Because it is known to be very useful for going to exhaustion and giving enough tension to the case.

The handles of the machine are seated at shoulder level. After holding it, it is recommended to push upwards by squeezing the chest. As with every movement, it is very important to lower it slowly and in a controlled manner from the top to the chest level again.

4. Push-up

What is push-up? How to do push-up? Yes, it may be unlikely that a bodyweight workout will be on this list. However, studies show that any exercise with body weight for the chest is very beneficial.

Most of us know how to do push-ups. But the way to get efficiency from this movement is hidden in the form we make.

There are a few steps to consider after getting into the push-up position. It is sufficient that the back and hips are in the same line and the elbows are slightly outside the shoulder level. It is known as the most efficient form to bend down and go up again with our elbows 90 degrees.

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5. Dips

What is dips? How to do dips? It can be said that dips, which many people do not do or do not know, and which are actually very effective, are incredibly effective when done in the right form, especially when supported with weights. It is very important to have the right form while doing dips, because in some cases, injury can be inevitable due to the serious load on the shoulders.

One of the important things when doing dips is to work the chest muscles correctly, because the dips movement actually activates many muscle groups.

6. Dumbbell fly

What is dumbbell fly? How to do dumbbell fly? Chest fly, which is an opening movement, is known to be one of the best movements to target the inner (middle) chest, and it is known that most people add this movement to their chest days.

The bench bench needs to be set completely flat. Then lower the dumbbells just above shoulder level. On an exhale, raise the dumbbells up to chest level, increasing the angle of your elbows (bringing the arms to a fully straight position).

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7. Dumbbell pullover

What is dumbbell pullover? How to do dumbbell pullover? Dumbbell pullover is a very effective move. However, since it is an isolated movement, it is not recommended for beginners to do the sport. It is very important to squeeze and feel the chest while doing this movement.

A completely flat bench is used while doing this move. We lie on the coffee table with our backs fully seated. Then, with the dumbbells we will take in our hands, we raise our hands from the level of our chest to the ceiling. Slowly we release the dumbbell backwards and finally we lift the dumbbell back to the same position without bending the elbows.

Yes, there are hundreds of exercises that can be done to improve our chest. In this article, we have listed the movements that scientifically develop the chest muscles the most. You can add one or more to your program.

It is very important to choose the appropriate weight while doing the movements and not to overdo it. In this way, you will be protected from injuries and you can get more efficiency from your training.