Which Is the Best Chest Workout?

The chest is one of the main muscle groups in our body. Is there such a thing as a best chest workout? That depends on the individual and on the goal he or she is aiming for.

Like every workout routine, a chest routine must be adapted to the person who wants to develop his pectoral muscles. Genetics is something that plays a very significant role in the human chest structure. There are people who are being born with a wide chest and they find it much easier to work on their chest muscles and develop them the way they desire.

On the other hand, someone with less genetic potential will have to work harder in order to achieve the same results.
Most of the chest workout routines focus on specific chest areas like the upper, the middle and the lower chest muscle.

So, the best chest workout must include exercises for all three chest parts. Another crucial factor to decide which one is the best chest workout for you is your goal at the time. If you feel that you are satisfied with the shape of your chest and you only want to add some volume then reduce the rep number and increase the weight. There are also specific exercises that will help you more towards that direction. Presses, like bench presses, dumbbell presses, etc. will help you add more mass to your chest. On the other hand, the so-called definition exercises like peck-deck, dumbbell flies, etc. are mainly focused on defining and giving your pectoral muscles an athletic shape. That doesn't mean of course that you should neglect the one or the other type of exercises.

A best chest workout should be performed, if possible, in a single muscle part workout. That means that, if for example, Monday is the day to work on your chest then on Monday work exclusively on your chest. That way your bloodstream will concentrate on your chest and will trigger the muscle growth which you are ultimately seeking for.

Here are 2 typical best chest workouts each one of them ideal for your goal:

Best chest workout for mass gain

1) Bench press 4 sets 10-8-6-4 reps with maximum weight.
2) Incline bench press 3 sets 8-6-4 reps with maximum weight.
3) Decline bench press 3 sets 8-6-4 reps with maximum weight.
4) Cross-Over 3 sets 8-6-4 reps with maximum weight.
5) Incline or flat dumbbell flies 3 sets 8-6-4 reps with maximum weight.

Best chest workout for muscle definition

1) Bench press 3 sets 12-10-8 reps 80% of your maximum weight.
2) Incline bench press 3 sets 12-10-8 reps 80% of your maximum weight.
3) Decline bench press 3 sets 8-6-4 reps 80% of your maximum weight.
4) Cross-Over 4 sets 12-10-8-6 reps 80% of your maximum weight.
5) Push ups with a weight belt 4 sets 20 reps at least.