8 Brutal Chest Exercise Variations

 

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8 Brutal Chest Exercise Variations — Tiger Fitness Move beyond the bench press and hammer your chest into a stunning slab of muscle using these 8 powerful exercise choices. Move beyond the bench press and hammer your chest into a stunning slab of muscle using these 8 powerful exercise choices. NEW Outright Bar �� Pumpkin Pie is HERE!

The Workout: Pullover and Press: Sets – 3, Reps 8-10. Smith Machine Stop Press: Sets – 3, Reps 6-8. One-arm Pec Deck Flye: Sets – 3, Reps 10-12. Low-cable Crossover: Sets – 3, Reps 10-12. Workout Tip: Set the safety stops on the Smith machine so the bar stops.

That’s where exercise variations come in. But you can consider this your road map for diversifying your repertoire of chest press exercises thereafter (or if you’re an experienced lifter). Because this is a dumbbell exercise, you’ll be using an adjustable bench, so feel free to use every in-between bench position available. Poston’s Pro Training Tip “This isn’t meant to replace dumbbell flyes in your chest workout, but complement them (or other single-joint chest.

The 8 Best Non-Bench Exercises For a Massive Chest Try mixing it up by performing these 8 exercises to hit the chest from all different angles. The beauty of cable crossovers is the different variations you can use to hammer the chest muscles from a variety of angles. Place the cables in upright position to focus on upper chest. Below are 9 different chest exercise variations you should try if you want to build a shredded chest. Related The Only Chest Workout You’ll Ever Need Before we get started, a question.

High volume or high intensity? In the case of building your chest, you cannot choose one or the other. Including both high-volume and high-intensity training. Build a Massive Chest With This Brutal Drop Set Routine Instead of performing the same old chest pressing exercises or workouts, switch things up with these variations.

0. In this article we discuss the ten (10) best chest exercises for building a bigger, stronger chest and maximize pressing and bench press performance. The Best Science-Based Chest Exercises Exercise 1: Incline Dumbbell Press.

Through the added shoulder flexion of this movement, incline dumbbell presses: Put more emphasis on the clavicular head of the pecs; And work several other secondary muscles as well; The main reason for starting with this exercise is to prioritize the upper chest. There are dozens of exercises you can do on chest day. In fact, the Bodybuilding.com Exercise Database lists at least 84, but you probably don’t want to spend a Monday afternoon—or several Mondays—trying them all.

You just want to know the best exercises for building a muscular chest, no questions asked.We’ve done the work for you, and found the top 10.

List of related literature:

A common strategy is to divide the program into upper body “push” exercises (i.e., chest, shoulders, triceps), lower body exercises, and upper body “pull” exercises (i.e., upper back, trapezius, and biceps).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The next time they work the chest, he or she should alter the order of the lifts and intensities (i.e., incline bench press [H], bench [L], chest flies [L], dips [M]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

I especially like the idea of heavy days for maximum chest development.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Sure, performing three consecutive chest exercises without resting saves you time.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Choose 8–10 separate exercises that work major muscle groups of the chest, back, shoulders, thighs, glutes, arms, legs, and abdomen.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Chest, shoulders, and triceps (push) 2.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

You can do one chest exercise or six.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

These are the exercises you must master if you want to build an impressive chest.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Variations There are two basic types of chest press machines.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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27 comments

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  • My fregin chest never hurts, it’s getting really annoying only my hands and triceps hurt, no matter how hard I try my chest never hurt

  • This was exactly what I needed today. It’s snowy and cold out so I skipped the gym but didn’t wanna skip my workout. Definitely saving this video for future use!

  • Being stuck at home and not out on the rock sucks but every single workout this guy has is amazing. He is modest and has perfect workouts right at my level. He is also not a meat head and very polite.

  • I’m sitting in McDonald while watching it. Because I don’t want to waste my internet for this. ( McDonald has free WiFi)

    Who is storming area 51 I have the perfect plan for this.

  • It’s my first time to do dumbbell workouts (i have only one 10lbs dumbbell). I started my exercise march 15, 2020 and after a week i saw changes.
    Hardwork and motivation. Do workout on your free time. Don’t waste it on stupid mobile pc games.

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from NextLevelDiet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.

  • I would recommend exercise and gym but not body building bcoz its luke filling a baloon with air and when air exudes out baloon lises elasticity

  • How come when you do chest why can’t you move your arms up ie side lateral raise is just because of the chest hurts or your shoulders too

  • In our language we say “Panofa munhu apa”�� definitely doing this workout I can’t wait to feel the pump after and endorphins doing what they do best. ��

  • How did u forget to mention and show the “PULLUPS” exercises??!! its from the best exercises for the chest muscles.. its my favorite!

  • I LIKE your workout on YouTube channel and Instagram Im WATCHING EVERYDAY and my P…. getting better thank you brother keep it up help us
    If you likes hes video like please here

  • Great presentation where you talk straight forward. All your exercises are explained easily and I will be incorporating them in my routine as all I have are dumbbells with this COVID and gyms are closed here in Michigan. Thanks. Tom

  • Awesome video thanks so much.
    Love this workout whilst I can’t get to gym
    Are you able to advise me of a similar workout for lats and back, that I can use with this one
    Thankyou
    Cheers
    Geoff

  • One thing iv always noticed, Mike has great posture
    Back straight and shoulders back
    In turn accentuates his chest giving that wide arnold’esk chest look

  • My max is 130 I used to do sets of it 3 times a day every day. I thought I was gonna breeze through this… could barely finish it on my toes the whole time.

  • Hi I’m a huge fan of yours. Have you ever tried testosterone booster / optimization supplements. don’t get me wrong, I do NOT mean steroids

  • Damn bro, goals�� This video got my cheat pumped up! I’m going to try this workout today!�� You are awesome Sadik! Make sure you visit Sweden sometime for an fit expo or something��

  • When someone asks me “How to get a six pack?”, I always recommend website NextLevelDiet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It’s everything you need to get six pack in one month!

  • 2 months into transforming from overweight endomorph to hopefully one day, your physique. I am genetically lucky and have massive muscle and framework underneath my poor health choices and want to reveal it all again.

    I appreciate your tutorials. I was doing high weight, high reps. Oops!! Endurance and muscle was not what I was after. Strength and muscle gain �� You helped me fix a big fail potential.

    Thank you brother. You look awesome. Keep up the incredible work. Subbed for life!!

  • you look like an actual human being who does normal excercises. It’s nice to see a change of scenery from all the ridiculously ripped shirtless bro’s trying to sell you “killer workout routine” while rubbing their hands as to flex their triceps.

  • Super awesome sadik getting pumped already bro…..well with this quarantine time I just focusing my basic push ups so that I am ready for the weight training once the gym is opened……well as I said u always inspire me sadik…..keep it going bro…..

  • Will be doing this workout tomorrow. Did your arm superset workout and am still feeling the pump from 2 days ago lol.Just saving to buy your e-book bundle.

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  • I been doing this guys work outs at my house for three months! People ask me how much I bench all the time now and how much I lift! Feeling good about myself again I’m 6 foot 217lbs.i need a good cardio video to chop up what I’ve been working on! If I could get down to 185! I would be killing the summer

  • I was skeptic about NextLevelDiet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • Steroids before or after workout? Lol just kidding, i just hope you don’t tell new guys at the gym your body’s natural because they will believe they can achieve it just by eating and sleeping well wich is clearly not the case haha, and the title is kind of missleading, not everyone has a bench at home