Chest Workout

Chest exercises fall into two main categories: presses and flyes. Although that seems pretty straight forward, it's what you do with your presses and flyes that can make the difference to your Chest Workouts.

Here's a look at the top best exercise to build your strength and size

Pushup

A pushup is the closest thing to a perfect exercise. You literally engage every muscle in your body to do it perfectly.
That includes your chest, triceps, shoulders, and core.
So, how do you do a perfect pushup?
Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
Squeeze your glutes and brace your abdominals as if you were about to be punched in the gut. Maintain these contractions for the duration of this move.
Your body should form a straight line from your ankles to your head.
Lower your body until your chest nearly touches the floor. Pause 1-2 seconds at the bottom, then push yourself back to the starting position as quickly as possible. That’s 1 rep. Complete 15-20 reps.
Modification: If you are having a hard time keeping your body in a straight line. Lower your knees to the ground to make it a little easier.

Plyometric Pushup

This explosive pushup nails the fast-twitch muscles in your chest, priming them for more growth, says English on Menshealth.com.
Get into a pushup position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line from head to heels. Engage your core.
Lower your chest to the floor and then press up explosively so your hands come off the floor.

Dumbbell Pullover Chest Exercise
Lie faceup on a flat bench and grasp a dumbbell with both hands directly over your chest, arms perpendicular to the floor. Place your feet flat for stability and press you back into the bench.
Slowly lower the weight in an arch over your head with straight arms. When your elbows come to ear level, reverse the move and return to the start. That's 1 rep. Complete 10 to 12 repetitions for 2-3 sets.
Erin’s "Make sure you pull evenly with both arms. If you feel like one arm is doing more work, you’re probably using too much weight."

Dip

Dip Chest Exercise
Dips are one of my favorite chest and triceps building exercises. But they can also be troublesome and hard on your shoulders.
But a simple form tweak will allow you to redistribute your weight so that your torso leans forward as you lower your body, placing more of the stress on your chest (good!) and less of it on your shoulder joints (bad!).
In fact, even if you don't find the classic dip causes you pain, you're better off doing this variation - known as the incline dip - regardless. It'll help protect your shoulders while making your pecs pop.
Grasp the bars of a dip station and lift yourself so your arms are completely straight. Raise your thighs in front of you until they're parallel to the floor, and bend your knees 90-degrees (almost as if you're sitting in a chair). Hold them this way for the entire exercise.
Keeping your elbows tucked close to your body, slowly lower yourself by bending your elbows until your upper arms are parallel to the floor. (Allow your torso to lean forward.) Pause, then push back up to the starting position.

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