Performing chest Workout In Gym, such as push-ups and bench presses, can help increase the strength and definition of your chest muscles.

Flat Bench Press

Equipment required: barbell or dumbbells, flat bench

1. Lie on your back on the bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.
2. Lower the barbell to your chest and push it back up to the starting position.
3. Perform this chest workout  3-4 sets of 8-12 reps in gym.

 Incline bench press

Equipment required: barbell or dumbbells, incline bench

1. Lie on your back on the incline bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.
2. Perform the same movement as the bench press.
3. This chest workout in gym  emphasizes the upper chest.
4. Perform this chest workout 3-4 sets of 8-12 reps in gym.

Decline bench press

Equipment required: barbell or dumbbells, decline bench

1. Lie on your back on the decline bench, with your knees bent and ankles secured behind the ankle rests. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward the feet. Press your arms straight to lift the weight off the rack.
2. Perform the same movement as the bench press.
3. This chest workout in gym emphasizes the lower chest.
4. Perform this chest workout  3-4 sets of 8-12 reps in gym.

 Pushup

Equipment required: none

1. Begin on your hands and knees, and step back into a high plank position. Your hands should be just wider than your shoulders, and your legs should be straight with your quads. Your hamstrings should be engaged and your spine neutral.
2. This chest workout in gym that can be done anywhere.
3. Keep your body straight and lower yourself by bending your elbows.
4. Push back up to the starting position.
5. Perform this gym workout in gym 3-4 sets to failure (until you can’t do more with proper form).

 

 

Top 5 Bicep workout In Gym

 

 Cable crossover

Equipment required: cable machine or a resistance band

1. Begin by standing away from a set of high pulley cable machine or a resistance band anchored overhead. Select a light to moderate weight to add challenge but give you success.
2. Hold one handle in each hand and cross your arms in front of your chest.
3. Slowly return to the starting position.
4. Perform this chest workout in gym 3-4 sets of 10-15 reps.

 Chest dip

Equipment required: dip station

1. Stand facing the two parallel bars and grasp them, palms facing in.
2. Lower your body by bending your elbows and leaning slightly forward.
3. Push back up to the starting position.
4. Perform 3-4 sets of 8-12 reps.

Dumbbell Flyes:  [Best chest workout in gym]

Equipment required: Dumbbells, Bench

1. Keep a slight bend in your elbows and open your arms wide, lowering the weights to the sides.
2. Bring the dumbbells back up to the starting position.
3. Perform 3-4 sets of 10-15 reps.

 

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