Best 5 Chest workout for cutting 

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Best Chest workout for cutting are a great way to build strength and muscle mass in the chest area. There are different chest workouts available depending on the person’s fitness level and goals. Some popular exercises include bench press, incline bench press, cable flyes, machine press, dips, and push-ups. The number of sets and reps can vary, but a common range is 3-5 sets of 6-15 reps. Some workouts also incorporate cable or band crossovers, standing cable chest fly, and Swiss ball dumbbell press. It’s important to choose exercises that target different areas of the chest and to gradually increase weight and intensity over time

1 Push-ups

Push-ups are a popular exercise used in upper extremity training. It is a closed kinetic chain exercise that requires no tools and uses the body weight for resistance. Push-ups have many variations, so they can be adjusted according to the fitness level. They work the triceps, pectoral muscles, and shoulders. Using proper form, they can also strengthen the lower back and core by engaging the abdominal muscles. Push-ups are a fast and effective exercise for building strength. Is there anything else you would like to know about push-ups? 

To do a basic push-up, follow these steps:

  • Get into a plank position on the floor, with your hands slightly wider than your shoulders and your feet together.
  • Keep your body straight and tight, and look slightly ahead of you.
  • Bend your elbows and lower your chest until it is close to the floor, but not touching it.
  • Push yourself back up to the starting position, keeping your elbows slightly bent.
  • Repeat as many times as you can.

Push-ups are a popular exercise that offers many benefits. Some of the benefits of doing push-ups include:

  • Increasing functional strength via full body activation. As you engage in this exercise, literally every major muscle in your body is called upon to execute the movement.
  • Muscle stretching for health and vitality. One of the most underrated benefits of doing push-ups is the stretch it provides to your biceps and back muscles1.
  • Burning calories.
  • Protecting your shoulders and lower back from injuries.
  • Improving your balance and posture.
  • Improving your flexibility.
  • Improving your performance in sports and athletic activities

2 Bench press

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The bench press is a popular and effective exercise for building strength and muscle in your upper body. It mainly works your chest, triceps, and shoulders, but also engages other stabilizing muscles. Here are some of the benefits and variations of the bench press:

  • Benefits: The bench press can help you improve your upper-body power, endurance, and aesthetics. It can also enhance your performance in other sports and activities that involve pushing or throwing. The bench press can also help you prevent injuries by strengthening your bones, joints, and connective tissues.
  • Variations: There are many ways to modify the bench press to target different muscles or challenge yourself in different ways. Some common variations are:
    • Incline bench press: 

This variation elevates your upper body at an angle of 15 to 45 degrees, which shifts more emphasis to your upper chest and front shoulders.

  • Decline bench press: 

The lowers your upper body at an angle of 15 to 30 degrees, which shifts more emphasis to your lower chest and triceps.

  • Close-grip bench press: 

This variation narrows your grip on the barbell, which increases the involvement of your triceps and inner chest.

  • Wide-grip bench press: 

This widens your grip on the barbell, which increases the involvement of your chest and reduces the range of motion2.

  • Dumbbell bench press: 

This variation uses dumbbells instead of a barbell, which allows for more freedom of movement and activates more stabilizer muscles.

  • Floor press: 

This is performed on the floor instead of a bench, which limits the range of motion and reduces the stress on your shoulders.

3 Incline bench press

The incline bench press is a variation of the bench press and an exercise used to build the muscles of the chest. The shoulders and triceps will be indirectly involved as well. Utilizing an incline will allow you to better target the upper portion of the chest, a lagging part for a lot of lifters1. The incline bench press is a compound movement and works multiple muscle groups such as the pectoralis major, anterior deltoids, and your triceps. Setting the bench at a 15-30% incline will activate your shoulders and place less stress on your rotator cuff, which is a common area for injury during flat bench press2. Like most exercises there are several variations of the incline bench press. Wider and narrower grip positioning will also target different parts of your chest to ensure a well-rounded aesthetic, more strength, and improved posture

Benefits of Incline bench press

The incline bench press is a popular exercise that targets several upper body muscles, including the chest, shoulders, and triceps1. Here are some benefits of the incline bench press:

  • Effective for building muscle: Any version of the dumbbell bench press will help you gain muscle as long as you’re lifting heavy enough weight for the appropriate number of reps.
  • Customizable: You can adjust the incline of the bench to target specific areas of your chest and shoulders.
  • Isolates upper chest: The incline bench press targets your upper chest fibers and involves more effort from your shoulders.
  • Builds stronger, more stable shoulders: The incline bench press can help improve posture and reduce the risk of shoulder injury.
  • Develops bigger triceps: The incline bench press also works your triceps, helping to build bigger and stronger arms.

4 Machine press

Handsome muscular man is working out in a gym

A machine chest press is a machine-based exercise that targets the chest muscles. It approximates the motion of a bench press but is usually performed facing forward and seated upright. Many machines offer multiple grip options, such as overhand, neutral (palms facing), or underhand. The machine chest press helps build the pectoral muscles while also working the biceps, deltoids, and latissimus dorsi. This compound lift can increase grip strength, upper-body strength, and posture. By focusing on the mirror muscles, individuals can see muscle growth and utilize the machine chest press in their weekly workouts

Benefits of machine press :

The machine chest press is an effective exercise for targeting the chest muscles and will also work your triceps and front deltoid (shoulder), as other similar motion exercises will.

This exercise can help to build strength and size in the chest, as well as improve posture and mobility. 

Unlike dumbbells or barbells, with the machine chest press, you get more resistance at the top of the movement. 

This is a great way to get extra pressing work in. Another benefit is that machine presses provide a greater arc movement, unlike the straight A to B movement free weights give you

5 cable flyes

Serious attractive man is doing exercises with training apparatus at dark gym club.

Cable flyes are a chest fly variation that uses the cable machine to target the pectorals, with both the deltoids, triceps, and core engaged to help with stability. While the arms replicate the movement of the dumbbell fly, a standing position is adopted. The use of the cables can help to make the fly more challenging as the tension is consistent throughout the entire movement, unlike the dumbbell variation where there is little resistance at the top of the movement. The eccentric (lowering) portion is also more challenging on the cable machine1. Due to the changed center of gravity, the cable fly can also be less prone to stressing the shoulder joint. While dumbbell flyes are safe with good form, lowering the dumbbells too far can injure the shoulders. This is much harder to do with a cable fly set up.

Cable flyes are a great exercise for your chest. They have many benefits, including:

  1. Superior for targeting the chest muscles: Cable flyes are a great way to target the chest muscles. They are an efficient way to strengthen and tone your upper body.
  2. More V-shaped chest appearance: Cable flyes can help you achieve a V-shaped chest appearance. This comes as a result of increased thickness of the chest muscle, increased muscle definition, and more chest muscle mass1.
  3. Improved posture and shoulder stability: Cable flyes can improve posture and increase shoulder stability. They strengthen your back and abdominal muscles, which support your spine and improve balance and control over your body.
  4. Better form of pec (chest) contraction: Cable flyes allow for a better form of pec contraction than other exercises.
  5. No more muscular imbalances of the pectoral muscles: Cable flyes can help eliminate muscular imbalances of the pectoral muscles.
  6. Eliminates shoulder stress and rotator cuff issues: Cable flyes can help eliminate shoulder stress and rotator cuff issues.
  7. Strengthen the shoulders, as well as the biceps and triceps: Cable flyes can also help strengthen the shoulders, biceps, and triceps.

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