Compound chest exercises are one of the most effective ways to build huge chest muscles in the shortest time possible.These workouts benefit you not only on building muscles, but also enhance your intermuscular coordination, increase your overall cardiovascular efficiency, and burn calories.When you incorporate specific compound chest workouts into your regimen will help you develop stronger and more muscular pecs while assisting other major and minor muscles.Are you wondering which of these exercises you can engage in? Here they are:
Dumbbell bench press
The first and most obvious change is to replace the barbell in your bench press with a pair of dumbbells. Although you cannot lift as much weight as you can with a barbell, dumbbells’ more extensive range of motion allows you to work the pecs more fully.You should lay flat on a bench with your knees bent and your feet pressed against the floor. Lock out your elbows and press a pair of dumbbells into the air, then slowly lower the bells until they contact the outside of your breast.Maintain a 45-degree angle with your elbows and wait before explosively thrusting back up. Repeat this a couple of sets.You should incorporate incline and decline bench presses to increase your chest at all angles.Most bodybuilders will tell you that the incline and decline bench press target your upper and lower chest, but they are still good workouts for building size to your entire pec region.The incline and decline presses can also be gentler on your shoulders than the flat press.
Is there no bench? Get down on the ground. You’ll lose part of the stretch in your chest because your arms can no longer dip below your midline, but the floor press allows you to continue targeting your chest even with limited equipment.Lay flat on your back, knees bent, and feet flat on the ground. Lock out your elbows and press the weights above you and lower them gradually until your upper arms are lying on the floor at a 45-degree angle to your torso.You should then explode back up.You should continue this for several sets.
The dip is among the most challenging compound chest workouts with numerous advantages. This exercise not only works the pecs but also the rhomboids, triceps, anterior deltoids, latissimus dorsi, and trapezius muscles.Many body builders regard chest dips as the best bodyweight exercise for strengthening the lower chest muscles.To do the dip, stand between the dip machine’s parallel bars then lean forward, putting your weight on your hands.At this position, bend your arms and lower yourself till your chest stretches. Using your chest muscles, raise your body until your arms are fully extended.You should do several reps that you are comfortable with.
Push-ups are necessary for any chest exercise, home workout, or strength-training routine. They’re also ideal for capping off your gym session on a high note.Begin by lying on the floor with your arms shoulder-width apart. Drop to the floor slowly, pause, and push yourself back up.Keep the reps high and aim to fatigue your chest muscles.Some people have reported this exercise being uncomfortable on their wrists. If this is the case with you, you can use the push-up board for chest growth or dumbbells.Dumbbell or board pushups are gentler on your wrists and allow you to extend your pecs more than traditional push-ups because your hands are slightly elevated. They can also be the ideal ‘drop-set’ companion to the floor press.To use the dumbbell or push-up board, put your hands on your board and get into a plank position. From your ankles to your shoulders, form a stiff structure.Bend your elbows and lower your chest to the floor slowly. As you push back up explosively, keep your elbows at a 45-degree angle to your torso.You should maintain the highest levels of balance to ensure that the board doesn’t move around, and the dumbbell doesn’t get out of place and you end up getting hurt.
Pull-overs are an old-school bodybuilding move that is rarely seen in gyms. This sounds strange given that luminaries such as Arnold Schwarzenegger swear by them to bulk up their chest, back, and arms. And from his physique at his hay days, Arnold knows a thing or two about developing a massive chest.The dumbbell pullover is one of the most efficient and effective compound chest exercises, targeting the anterior deltoids, latissimus dorsi, triceps, and teres major. You can do this exercise with either a dumbbell or a medicine ball.Hold a single dumbbell with both hands above your chest and lower the dumbbell behind your head until you feel a stretch through your entire upper body.Pull the bell back up to the starting position, keeping your arms straight, squeezing your chest hard.
If you’re bored with lesser weights and countless bench presses, switching to the more mechanically’ tough fryers could be your ticket to bigger pecs.This variant eliminates helping muscles like the triceps and employs brilliant angles to stress your chest via a wide range of motions.To do this exercise, lie flat on a bench with dumbbells locked out over your chest. Maintain a stable angle with your arms as you slowly descend your dumbbells outwards and down in a smooth arc toward the ground.Stop when you feel a deep stretch across your chest, then explode back up.
Compound chest workouts, such as the ones outlined above, increase chest strength, size, and mass and improve total upper body function.They increase a variety of shoulder movements while also increasing core strength and stability with time.You must constantly focus on your form and moderate, controlled movements when executing these exercises.If using dumbbells or other weights, don’t go straight to the heavy ones, as you will most likely get hurt. Instead, start with the light ones and grow into them.