Chest Workout Session in Gym

This article is focusing on working on your chest , build a huge chest , grow your chest muscles and get a Very Nice pump , get the blood flowing in your chest muscles .

Building a strong chest enhances your body posture , build your confidence , give you strength and also boost up you confidence .

The exercises that you should do that target you chest while you are in Gym are :

• Push ups
• Machine Chest Press 
• Incline Bench Chest Press
• Incline Dumbbell Press
• Flat Bench Press
• Flat Bench Dumbbell Press
• Decline Bench Chest Press
• Decline Bench Dumbbell Press
• Incline Dumbbell Flyes
• Flat Bench Dumbbell Flyes
• Decline Bench Dumbbell Flyes
• Cable Flyes
• Machine Flyes

These are the most important and vital exercises that you should do while you are workoing on your chest muscles .

The Chest workout routine :

Start by warming up and stretching full body. 

Then you should do Push ups . 

Move on to treadmill and walk for about 5 minutes so that the blood starts flowing at a good speed in your body and your body is properly warmed up . 

Move on to the Machine press as it will activate your chest muscles rapidly and get the blood flowing in your chest muscles focus on the stretch and contraction of your pecs , this will help you build mind muscle connection that is very essential if you wanna build big muscles. 

Then move on to the Incline bench for doing Incline bench Chest press Place the barbell in the line of your forehead and hold the bar with a litter more than shoulder width apart and pus it up bring it down slowly just near to your upper chest , feel the stretch and push it up and try to contract your chest make sure to make a slight arch in your bench this will help you to focus more on chest muscles. 

The next exercise is going to be Incline Bench Dumbbell Press , in this instead of a barbell you are gonna be using Dumbbells that process is gonna be same as what you do in the incline bench chest press with barbell .

Place the barbell in the rack of Flat Bench Press and be ready to do Flat bench press , Place your hands a little bit further than your shoulder width and pick up the bar bring it down near your middle chest and push it up do not lock your elbows while you are at the top this will take the contraction of your chest away. 

The next exercises is the Flat Bench Dumbbell  Press Grab dumbbells in your both hands and Lie down on a flat bench push up the dumbbells and bring them down slowly feel the stretch this will help you get more blood into the muscles . Do not keep the dumbbells far from your chest while doing this exercise or any of the Dumbbell press exercise. If you do this it will take away the focus from your chest to the shoulders and your chest muscles will not be worked in the workout.

Next exercises is going to be a Flat Bench Chest Press, You need to place the barbell in the decline bench rack and get on the bench lie down on it and then pick up the barbell with a little bit more than shoulder width apart, push up the barbell and bring it down slowly to your lower chest , Decline movements like this focus and work on your whole chest and help you get that good pump.

For Decline Bench Dumbbell Press use a decline bench and grab a pair of dumbbells and do the same Movement like you did with barbell but keep the dumbbells vlose to your chest 

Flyes movement are really great for getting that sick pump in your chest and get the blood flowing into the chest fibres so that the muscles grow.

For Incline Dumbbell Flyes lie down on a adjustable bench where you can adjust the incline angle according to you do Not keep it too high or low keep the bench inclined between 30 degree to 45 Degree . Hold a pair of dumbbells and push the dumbbells up with ineer palms facing toward each other . Stretch out your both arms slowly apart from each other and bring them to your body level or bit below it feel the stretch in your chest and a burning sensation then in the same way bring back your arms to the position where you started. You can resonate this movement with the movement like a bird does with it's wings when it fly.

The same movement you will do on a 

Flat Bench and

Decline Bench 

The next exercise is Cable Flyes, you will need a cable machine for this exercise. Set both the pulleys at your shoulder lever or slightly above your shoulder level hold both the pulleys and move forward place one foot in front and lean forward , Hold the handles with a neutral grip and now hold the press the handles that you have attached to the pulley, flex the chest muscles and bring both of your palms together by doing a flying movement , contact the chest when you are bringing your palms together.

The finisher workout for the chest workout is going to be Machine Flyes , Sit on a machine fly chair and then you grab the handles of the machine with a inward grip and flex your chest muscles , contract them by bringing both the handles together in front of you hold this position for 2 seconds and then slowly get back to the starting position. Feeling and focusing on the stretching and contraction of pectoral muscles is very important .

Note : Always try to make an arch in your back while doing pressing movements. Focus on getting good stretch and contraction in your muscles. Do not lift the weight more than what you can lift without a spotter it can lead to serious injuries. Always have a spotter when you are lifting heavy weights.

Weight Lifting guide for :

Beginners - Stat with low weight as you have not done it before so you got to start with low weight so that you can perform those quality repetitions and build mind muscle connection.

Intermediate - You can start with weights that you are comfortable with and focus on Progressive overloading in order to grow your muscles. Calculate your 1 rep Max and lift accordingly.

Professionals - You can lift heavy as you have more strong body and are experienced.

Repetitions and sets for :

Beginners - Perform each exercise with light weight , do 20 reps and 3 Sets of each exercises

Intermediate - Focus on doing Progressive Overload , you have to do at least 50 reps of each exercise so start with 10 - 15 reps in first set with a slightly heavier weight and then start increasing your weight in each set the reps are gonna decrease as you increase weight and sets are gonna increase. So with heavy weight focus on getting 7 to 12 reps. Adjust the number of sets so that you at least get 50 reps.

Professionals - Focus on lifting heavy and doing more sets and rep range should be between 6 to 2 reps. Do progressive Overloading.

Also consult with the trainers in the gym they will assist you more.

Share your experiences in the comment section .