12 best exercises for getting a Greek God chest.

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 Muscle building is an art. Your body is a canvas and you are the artist. So, your thought makes the muscle building an awesome picture. 

How many of you have watched the film bahubali. You have observed that the hero wears armour in that film. If you don't have a toned chest but you are putting on the armour. Then it will look ugly. So if you want a Greek God chest like the great Arnold then I recommend you to go through this post.

In this post, I am going to highlight the 12 best exercises for getting a Greek God chest. 

There as so many exercises for training chest. These exercises are most common and powerful. 

After seeing this post what you have to do is

1. 4-5 exercises for a muscle group in a session. 

2. progressive overload(sets or reps or weight or time under tension according to your level and goal)

3. Training chest 2-3times a week.

4. Doing the exercises in the ratio of  80% compounds and 20% isolations.

5. Improve your shoulder stability to decrease the risk of injury.

6. Follow the point 1,2,3 and 4 by giving more importance to form than the weight you lift.

The 12 best exercises are

  1. Bench press
  2. Incline bench press
  3. Decline bench press
  4. Push-ups
  5. Decline push-ups
  6. Dips
  7. Cable chest flys
  8. Low to high cable chest flys
  9. High to low cable chest flys 
  10. Pullovers(dumbbell)
  11. Incline push-ups
  12. Dumbbell flys
Bench press:
This exercise trains the middle part of your chest. Grasp the bar just outside shoulder-width and arch your back so there is space between your lower back and bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45degrees to your torso. When the bar comes closer to your body drive your feet hard into the floor and press the bar back up. If you are not comfortable with the barbell you can use dumbbells for doing the bench press. If you don't have access to a bench because of gyms closed in your area then you can do floor press.


Incline bench press:
This exercise trains your upper chest. Set a bench at an angle of 40-44 degrees and do the same as you did in the bench press but keep in mind at the top the barbell should be in the line of your shoulders at the bottom of the movement, your forearms should be vertical to the floor.   




Decline bench press:
This exercise trains your lower chest. Set the bench at an angle of 15 to 30degrees on a decline. This angle places your upper body on a downward slope. hold the barbell with shoulder-width apart and the position of the barbell should be in the line of your shoulders. Now you should do the same as you did in the normal bench press.



Push-ups:
This exercise trains your entire chest. This is a bodyweight exercise. First, keep your body in a plank position slowly move down until your shoulder is below the line of your elbows. Then explode up to the plank position. 



Decline push-ups:
This exercise trains your upper chest. This is also a bodyweight exercise. keep your legs elevated at a height of 30cm to 60cm from the floor. then do the same movement as you did in the push-ups. 



Dips:
This exercise not only trains your lower chest but also your triceps, shoulders and core. Stand between dip bars and get up by placing the hands on the bars. Now, slowly lower your body until your arms make an angle of 90 degrees with your elbows then explode up into the normal position. You should lean forward while doing chest dips and keep your torso straight while doing tricep dips.


Cable chest fly:
This is an isolation exercise that trains your middle chest. This workout is done using machines. Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Grab the handles. Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward to create tension on the cables. Stand with one foot in the front of the other. Bend your elbows slightly, making sure not to let them travel behind your shoulders. This is your starting position. pull your hands towards each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward footstep for each set.

Low to high cable chest flys and high to low cable chest flys are also the same as cable chest flys but the pulleys are pinned at the bottom for the Low to high cable chest flys and at the top for high to low cable chest flys. 

Dumbbell pullovers: 
This exercise trains your middle chest. Lie on your back on the floor and hold one dumbbell overhead with both hands. Press the weight over your chest, then reach back over your head, bending your elbows only slightly. Continue until you feel a stretch in your lats, then pull the dumbbell back over your chest. Take a deep breath every time you lower the dumbbell behind you. 

Incline pushups:
This exercise trains your lower chest. This is a bodyweight exercise. This exercise is similar to pushups but we place the hands on a surface which is elevated 30 to 60cm from land. This is a compound workout but I placed this at last because this workout is less efficient than any other lower chest workouts.




Dumbell flys:
Lie back on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they're even with your chest. Flex your pecs and lift the weights back to the starting position.


Do you want the only chest don't you want boulder shoulders or massive guns(arms) or strong legs? So in the next post, I am going to discuss the 12 best exercises for getting boulder shoulders. 

So, stay tuned to my blog I am going to make the new post after 5 days. 




If you are new to this blog then I strongly recommend you to explore my blog 
my blog::beast_fitness_tips
 
If you have any doubts regarding fitness comment them below or message me on Instagram
my Instagram::bhuvan_2611

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