Training

What are the best exercises for the chest?

Fica a conhecer os melhores exercícios para o treino de peito

The waiting line to the bench press on Monday is well known, but is it good to do only bench press and take a shower?

No.

We picked out a few more exercises to add to your chest training plan.

There aren’t many, but they’re effective, plus you don’t need a variety worthy of the IKEA catalogue, just half a dozen exercises to work on your chest effectively is enough.

All the exercises are presented with a animated image, so it’s normal for the page to take a little longer to load than usual.


Bench press or Dumbbell Chest Press

Two classics.

The bench press is probably the most used exercise to work the chest, but the dumbbell chest press is not behind it either.

Both exercises allow you to work your chest quite effectively, and move high loads.

Use at least one of these exercises in your chest workout, do 3 to 4 sets and 6 to 10 repetitions, and your chest will grow. Really.

Bench Press
Bench Press
Dumbbell Chest Press
Dumbbell Chest Press


Inclined bench press and Press with dumbbells inclined

Although it’s only a variation of the above exercises, it would be difficult not to include them when it comes to the best chest training exercises.

They are small variations, where you put the bench about 45º up and work more significantly on the upper chest area.

They are two favorites of many, and rightly so.

Inclined Bench Press
Inclined Bench Press
Press with dumbbells inclined
Press with dumbbells inclined


Fly’s

We’re already past the main ones, but a good auxiliary exercise for chest training is the Fly’s.

It’s no more effective than the bench press or the dumbbell chest press.

You’ll lift less load in this exercise.

But put this exercise in the end of your chest workout, and you’ll see good results.

This movement is usually performed with dumbbells, but there is a very interesting variation with cables, which you can check below in the picture.

Dumbbell Fly's
Dumbbell Fly’s
Cable Fly's
Cable Fly’s


Conclusion

They are only six exercises, but they are simple and effective exercises that will bring you good results.

In addition, five of these exercises are easy to perform for those who don’t train in a gym, as they only require a bar with weights or a pair of dumbbells.

Please note, although these are six good exercises, it doesn’t mean you need to perform them all.

Finally, what exercises would you add to this list?

Leave your opinion in the comments section.

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