Beginner guide to start building your own Mammoth chest

Building a strong and well-defined chest is a common fitness goal for many people, and including the proper exercises in your chest workout can help you achieve that. If you're looking to have a dedicated chest day as part of your workout routine, you're in the right place. In this article, we'll look at four powerful chest exercises you can incorporate into your full-chest day routine for the biggest gains.

Bench Press With A Bar

One chest exercise that should be a part of every chest workout regimen is the barbell bench press. It is a compound exercise that works all of the chest muscles as well as the triceps and shoulders. Place your feet firmly on the ground as you lie flat on a bench to perform the barbell bench press. Holding the bar with your hands slightly wider than shoulder-width apart, you should controllably lower it toward your chest before pushing it back up to the starting position. With challenging weights and proper form, aim for 3–4 sets of 8–10 repetitions.

Incline Bench Press with Dumbbells

The dumbbell incline bench press is a bench press variation that emphasizes the upper chest, which helps to develop a balanced and well-rounded chest. Set up an incline bench at a 30-45 degree angle and sit with a dumbbell in each hand at shoulder height. Keep your elbows at a 90-degree angle as you press the dumbbells up toward the ceiling, then lower them back down to the starting position. With challenging weights and proper form, aim for 3–4 sets of 8–10 repetitions.

Flying chest

Chest flyes are a good isolation exercise for the chest muscles, especially the outer chest. Lie on a flat bench holding a dumbbell in each hand, palms facing in. Maintaining a slight bend in your elbows, lower the dumbbells to your sides of your chest in a wide arc, and then lift them back up to the starting position. As you lower the dumbbells and contract your chest muscles to raise them again, pay attention to how your chest muscles are being stretched. Aim for three to four sets of 10 to 12 repetitions performed with slow, controlled motion.

Dips

On parallel bars or a firm surface like a bench or step, dips are a bodyweight exercise that can be performed. Dips are a good exercise for the shoulders, triceps, and chest. Starting with your fingers pointing forward, place your hands on the surface or bars to begin performing dips. Bending your elbows while keeping your body in a straight line, lower your body toward the ground, and then push yourself back up to the starting position. With proper form and technique, aim for 3–4 sets of 10–12 repetitions.

The benefits of these chest exercises should be maximized, and injuries should be avoided, by using proper form and technique. Starting with weights or modifications that allow you to maintain proper form is always a good idea. As you get stronger, you can gradually increase the weight or intensity. Additionally, adding other chest accessory exercises, like pushups, cable chest flies, or chest press machines, to your chest day routine can add variety and challenge. Warming up before your chest workout can also help.

In conclusion, a regimented chest day can aid in developing a robust and defined chest. A thorough chest workout that targets various areas of the chest from different angles can be achieved by incorporating exercises like the barbell bench press, dumbbell incline bench press, chest flyes, and dips. As always, if you have any questions or concerns about your training program, speak with a fitness expert or certified trainer. Also, keep in mind to pay attention to your body and change the weight and intensity as necessary.