Top 5 Best Free Weights Chest Exercises For Maximum Muscle Strength And Growth

You probably want to get that Hollywood actor, fully developed and perfectly sculpted chest, don’t you? You might be someone who is doing hundreds of push ups daily to get that goal of yours and you probably have realized that push ups are not enough. Keep reading and I’ll teach you how it’s done!

To get this look, having a low total body fat percentage is mandatory and it is attainable by anyone (assuming that you have your nutrition and training program handled)! But for this article, we are only going to discuss free weight chest exercises that would get your pectorals perfectly sculpted and sexy!​

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Free weights chest exercises are best for developing your strength and muscle stabilizers especially when you are just starting out. It must be a staple part of your chest workout routine. Even if you have been training for a long time.

5 Best Free Weights Chest Exercises

Exercise 1: Barbell Bench Press

The barbell bench press has three variations. Different muscle tissues in the chest are targeted for each of these exercises. These are the Incline Barbell Bench Press, Flat Barbell Bench Press, and Decline Barbell Bench Press.

The Incline Barbell Bench Press targets your upper chest more, the Flat Barbell Bench Press targets the middle of your chest, and Decline Barbell Bench Press hits the lower chest.Read Here

The barbell bench press is great for developing strength because you will be able to overload your muscles more. If you want your muscles to grow, it has to get stronger first so that it can generate more force that would give you the ability to lift more.

Exercise 2: Dumbbell Bench Press

The Dumbbell Bench Press, like the Barbell Bench Press, has three variations as well. It also primarily hits the same part of your chest.

The main benefit of Dumbbell Bench Press is that it primarily trains your muscle stabilizers. Muscle stabilizers are also an integral part of muscle development. It also corrects muscle strength imbalance. So if you are just starting out, I suggest you start focusing on the three variations of Dumbbell Bench Press first.

Exercise 3: Chest Dips

The Chest Dips are my personal favorite! It is similar to the push-up, it hits perfectly the same muscle, but unlike the push-up, chest dips are much more difficult to do because your feet are not supporting the load. Only your chest and triceps are the muscles generate the force created to perform the exercise. The core is only engaged for stabilizing, but it is not generating force for lifting you up.

The Chest Dips has a similar look to Tricep Dips. The difference between the two is in the lockout. If you are performing chest dips, you stretch your chest as much as possible and when you lift yourself up, you should not lock your elbows out so that the chest is engaged fully and is not resting while performing the exercise.

While the Tricep Dips requires elbow lockout and does not have to go as low as possible to hit the Triceps primarily.You can always add weight using weighted chains if you think it is too easy.

Exercise 4: Dumbbell Chest Flyes

The Dumbbell Chest Fly is an isolated form of chest workout. Your shoulders and triceps are not engaged while doing this exercise.To get the most out of this exercise, you must stretch the chest as much possible and not let it rest on the way up so your pectorals are fully engaged throughout the duration of the exercise.

It is very important that you pick a weight that would let you be able to do this exercises perfectly. Do not choose a weight that is too heavy that would make your form terrible.

When doing isolation exercises like these, always focus on the contraction and the mind-muscle connection. The progression of the weight will come in time.

Exercise 5: Dumbbell Pull Over

The Dumbbell Pull Over is an old school bodybuilding chest exercise. It is an extensively debated exercise because the way you perform this exercise would determine the muscle it would primarily hit. Thus, mind-muscle connection or the ability to focus on a specific muscle during a movement is of utmost importance in this exercise.

I personally do this exercise as the last part of my chest training regimen. The important part in this exercise is the stretch. You should keep the dumbbell as close to the ground without letting it touch. You should also have a slight bend in the elbow to reduce the strain on the shoulders and let the chest do more of the work.

I know I told you I’d give you 5 exercises, but you’re in for a treat! Here is my personal favorite exercise to do before or after my chest training regimen to either warm the muscles up or stretch for cool down and quicker recovery. Mostly, I do it after the chest training regimen. Just for fun!

Bonus Exercise:

Muscle Ups

Muscle Ups does not only target the chest, but also all the muscles in your upper body. This exercise is phenomenal for training calisthenics.Muscle Ups does not only require strength to perform, it also requires grace, flexibility, and balance.

This exercise is quite challenging to do even if you have been training for a long time. Most bodybuilders can’t even do this no matter how strong they are in doing the compound lifts.To be able to perform this exercise, you must train your pull ups explosiveness and some straight bar dips to get your muscles used to the motions and always remember to do wrist warm-up exercises before and after performing this exercise.

Muscle Ups might be hard to do, but it is worth it! It is really fun to do after workouts. Plus, the attention you get in the gym for being able to do this exercise feels nice too.

I want to thank you for reading this blog. I hope you enjoyed it! This information is what I’ve personally used to get my physique and I am certain that you would benefit from this as well!Don’t be a stranger and comment down below what you think. Make sure to share the article if you have friends who need this information. Stay tuned for more fitness advice and tips! If you are not sure how to perform the exercises, I’ve prepared some links for you! Happy lifting!

See also

21 Day Proven Guaranteed Full Body Workouts For Women (2016 Edition)
Sarah G. Ramirez
 

At CyanFitness, I design personalized workout programs together with its corresponding nutrition regimen in order for you to achieve your ideal body. And I see to it that your scale moves and your body shrinks down to the size you want. I make sure that you see significant improvements in your body sooner than you expect.

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