MAJOR LUTIE GUIDE SUMMARY:

  • What should be done on Monday chest workouts day?
  • What Are the Best Mass Chest Exercise Programs?

 

What should be done on Monday chest training day?

What are you doing on Monday? Monday is International Chest Exercise Day when we are passionate about chest exercises, but hundreds of chest exercises exist. I'm sure you won't spend all your time doing them. Still, you will want to know the best exercises to contact your chest. In this article, we have organized the best exercises for your chest muscles, so you can easily compare them with your usual training plan.

The chest movements we have chosen are based on the results of rigorous testing by our professional trainers. As anyone who practices powerlifting knows, the best exercises to build muscle are selected by measuring the electromyogram (EMG) activation. Still, in reality, all exercises are imperfect, so we have used some parameters to evaluate them.

  • Ease of movement execution.

  • Overall muscle stimulation and intensity of muscle stretching.

  • Popularity of these movements among weightlifters and bodybuilders (this is important!) .

  • Availability of equipment in a commercial gym or in a home gym in general.

To maximize muscle growth and achieve the best results in your training, incorporating home gym equipment can be a convenient and effective approach. Here are the best chest exercises, three complete chest workouts, and nutrition and supplementation tips focused on muscle growth, all seamlessly integrated into your post-workout plan:

10 Best Chest Exercises 

Barbell Bench Press

Barbell Bench Press

Why is this movement on the recommended list? Now no matter what kind of bench press we do, the barbell bench press is the best movement for developing the pectoralis major. First of all, the barbell bench press allows you to use more weight, is easier to control than the dumbbell bench press, and the barbell bench press takes the brunt of the other movements. So don't be afraid to do this movement.

The barbell bench press also corresponds well with some of the bodybuilder's classic training programs, such as 5x5' s for chest muscles and muscular endurance training or even 10x10' s for pure chest pushing mass. If you take every bench press day seriously and have a bench press limit weight you want to hit, such as a bench press of 300 lbs, this movement will be a great choice for your chest workout.

In your workout: At the beginning of your chest program (after you have warmed up), do large sets with a weight bench in the higher range of the starting weight, such as 5-8 reps. After that, do many chest workouts with some other movements. The different movements allow for a more comprehensive chest development by changing your grip width and different power generation.

Dumbbell Bench Press

Dumbbell Bench Press

Which is better for chest muscle growth, the dumbbell bench press or the barbell bench press? It's an age-old debate that we can do both movements in one of our chest programs. Still, it is undeniable that the dumbbell bench press has a more powerful variation than the barbell bench press, the ability to do more compound movements, and more training uses.

Dumbbells have other advantages because each side of our muscles works independently, so dumbbells as a strength training can create a better level of balance and strength control for your training. In addition, the dumbbell bench press allows for a longer range of motion than the barbell bench press. Some studies suggest that increasing the range of motion within reasonable limits can be more effective in growing muscles and producing more stimulation.

In your workout: At some point, you start doing flat dumbbells press dumbbell flat bench presses with large sets with large weights. They can also be good for high reps later in the chest workout, either with flat lifts or with the weight bench angled or lowered.

Incline Bench Press

Incline Bench Press

The incline bench press is the primary training modality for working the upper chest. Many lifters find they are more chest-focused than the flat bench press to reduce the stress of shoulder pronation. Using a barbell or other grip bar will be effective. Still, dumbbells may make your chest training more effective because you can increase the stimulation of your upper pecs depending on the size of your grip.

Tips: Many benches are fixed at a very steep angle, which is more effective on the anterior deltoids than on the chest, so this is not advisable. If possible, adjust your weight bench to a lower incline, such as 30 degrees, to focus on stimulating your Uber Pecs.

Decline Press

Decline Press

The common perception about the decline is that it only applies to lower chest training. While it has benefits in this regard, great figures in bodybuilding history, such as six-time Mr. Olympia Dorian Yates, preferred to use this movement to work the chest in his 6-week training program because it made the engorgement of the entire chest feel more pronounced, allowing them to lift heavier and more comfortably than a flat bench.

Tips: Do free weight presses early in your chest workout, as training with them requires more strength and muscle control than using fixed equipment. Training on fixed equipment can be the last heavy exercise in your workout before moving to lighter-weight pump training.

Machine Chest Press

Machine Chest Press

Doing free-weight presses on a flat bench is one of the best movements we can undeniably bench press. Still, machine presses and cable presses can be more pronounced for pec stimulation, arguably more friendly for newbies. First, it's easier to slow down your repetitions in centripetal and centrifugal movements. Compound machines are also good for doing compound movements quickly.

But does it feel worse than free weight training in practice? This is a difference in human psychological sensation. With EMG testing, we can find that machine bench presses raise far less power in the shoulders than free weight changes. This allows you to really target your pecs to make a deeper stimulation.

Push-Up

Push-Up

One of the obvious advantages of push-ups is that they don't require any equipment to be exercised anytime, anywhere, and this can be the core of a home chest workout. At the same time, you can also develop many other variations on this movement. Push-ups have great versatility, such as easy to adjust the range of motion. Some simple adjustments can be made by the position of the hands and feet to help us more effectively shift the point of force to the pectoral muscles or other target muscle groups.

You may say that push-ups and simple self-weight training won't boost your strength. But according to research, both push-ups and bench presses are similar in muscle activation and overall muscle growth. This doesn't mean that push-ups are all you need for your chest training, but it does mean that they should definitely take up a portion of your training program.

Dips

Dip

The dip was a staple in the training programs of the Golden Age bodybuilding gentlemen of the time, and there's an important reason for that. Because no movement stretches the chest as fully and stretches it as fully as this self-repelling movement. If you're strong, you can add extra weight with dip, or if you have trouble doing the self-weight movement, you can use an elastic band or machine for assistance.

All types of dip are great for the chest, but this movement can drain your chest dry on chest training days. Cross your feet behind you, lean your body forward as far as possible, and keep your elbows extended outward as you squat.

Chest Fly

Chest Fly

Are you looking for a way to isolate your pecs for training? Now is the time to fly. You can't compare to cables regarding the angular variations of the fly. They allow you to keep your pecs across the whole range of motion under continuous tension trajectory, which is why it would be your no-brainer choice in a pec training program.

Cable crossovers are the preferred choice for most lifters. There are good reasons to go for this movement, but consider trying a lying version using dumbbells on a bench inclined at 30°. They are more stable and less risky than standing presses, allowing you to further drain your pecs.

Dumbbell Pull-Over

Dumbbell Pull-Over

Pull-overs have been a favorite torso exercise for bodybuilders for decades. This training movement dates back to the 1940s and even earlier when weightlifters alternated 20 reps of deep squats in training designed to expand the volume of the chest cavity. The principles of this method may not hold true today. However, the movement is still worthy of being included in chest training today.

Rest your upper back on a flat bench and bridge upward, putting your chest fibers in a stretched state with a longer range of motion. Keep your elbows at a fixed, comfortable angle. The more you bend and flex your elbows, the more this is a triceps movement, and the less your pecs will be engaged.

Machine Fly

Machine Fly

For most weightlifters, machine pec training (aka chest training) is an irreplaceable workout that is more effective and harder to do than dumbbell training. Suppose your gym has one of these machines. In that case, you should be thankful that you can get a strong pump in your pec training without needing other muscle groups to compensate or putting your shoulders at risk of receiving an injury.

But does it work in real training? EMG data shows that the activation of the pectoralis major in this movement is somewhat similar to that of the bench press, which suggests that even though the trajectory of your movement is on a different track, both are an integral part of chest training. But what is the biggest difference between these two movements? For pectoral machine training, you don't need a spotter. You can more safely increase the intensity of your pec training to true muscle failure.

What Are the Best Mass Chest Exercise Programs?

The best chest-building workout program features a workout plan that is just on time, and you will look forward to working out throughout the week. Lift dumbbells or barbells to get your muscles pumping and give your chest all the tears and nutrients it needs to get bigger. If there is still time after the pecs, you can do the same workout on your triceps for synergistic development.


Best sellers

Major Fitness B52 All-In-One Home Gym Smith Machine Major Fitness B52 All-In-One Home Gym Smith Machine

Major Fitness B52 All-In-One Home Gym Smith Machine

Regular price
From $1,499.90
Sale price
From $1,499.90
Regular price
Unit price
 per 
Major Fitness F22 All-In-One Home Gym Power Rack Major Fitness F22 All-In-One Home Gym Power Rack

Major Fitness F22 All-In-One Home Gym Power Rack

Regular price
From $929.99
Sale price
From $929.99
Regular price
Unit price
 per 
Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack

Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack

Regular price
From $949.99
Sale price
From $949.99
Regular price
Unit price
 per 
Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench  The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!  When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
Regular price
$219.99
Sale price
$219.99
Regular price
$259.99
Unit price
 per 
Major Fitness Rack Mounted Leg Extension Major Fitness Rack Mounted Leg Extension

Major Fitness Rack Mounted Leg Extension

The MAJOR Multi-Function Pad, transcending a typical gym seat, offers enhanced support to your training routine. Multi-functional pad for versatile use Fast & easy setup Extensive adjustability for diverse users Boost exercise effectiveness
Regular price
$389.99
Sale price
$389.99
Regular price
$389.99
Unit price
 per 
Major Fitness Rubber Flooring Gym Mats 0.31" Thickness Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity:16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
Regular price
$316.99
Sale price
$316.99
Regular price
Unit price
 per 
Major Fitness 4ft Olympic EZ Curl Barbell Major Fitness 4ft Olympic EZ Curl Barbell

Major Fitness 4ft Olympic EZ Curl Barbell

Pre-orders for slivery EZ curl barbell will ship on April 10 Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
Regular price
$119.99
Sale price
$119.99
Regular price
$149.99
Unit price
 per 
Aluminium Pulley & Weight Stack Bundle Aluminium Pulley & Weight Stack Bundle

Aluminium Pulley & Weight Stack Bundle

Pre-orders for B52 weight stack set will ship on April 10 Every day, you push yourself to make progress and become a better version of yourself. At Major Fitness, we’re here to support that journey with the Aluminum Pulleys & Weight Stacks Bundle – a perfect upgrade to elevate your training experience. What’s New in This Bundle? • Durable Aluminum Pulleys: Enjoy smoother movements, quieter operation, and a sleek, standout look for your Major Fitness all-in-one power racks and Smith machines. • Weight Stack Set: Experience quick, hassle-free weight adjustments, allowing you to focus on your workout without interruptions. Take the next step in your fitness journey with this essential upgrade! Product Features: Aluminum Pulleys for smoother, quieter operation with a sleek design. Weight Stack Set for quick and hassle-free weight adjustments. Each of our racks comes with dedicated aluminum pulleys and weight stacks.
Regular price
From $669.99
Sale price
From $669.99
Regular price
$669.99
Unit price
 per 

Recommended

Squad Up at Home: Create Your Own Fitness Community with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
Squad Up at Home: Create Your Own Fitness Community with a Major Fitness Home Gym

How To Do The Landmine Shoulder Press?
Major Fitness·
How To Do The Landmine Shoulder Press?

How To Do The Landmine Half-kneeling Shoulder Press?
Major Fitness·
How To Do The Landmine Half-kneeling Shoulder Press?


Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.