Top 3 Exercises For Chest Day

Number 1 Exercise for Chest Day is Barbell Bench Press.

Why is on this list: It's popular to hate on the bench press these days, but it's one of the most popular lifts in the gym for a reason. For one, the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is also relatively easy to spot—so don't be afraid to put more weights in the plates haha!

In your workout: First of all you must do around 4-5 sets and 5-12 reps. Try to do your first set with your personal record. But firstly is necessary to do a good warmup. Second set must be around 10 reps. Third, again with 10 reps and Fourth set must be around to 5-8 reps.

Number 2 Exercise For Chest Day is Dumbell Bench Press.

Why it's on the list: Whether dumbbell or barbell presses are better for growth is an age-old weight-room debate. Luckily, you can do both! But there's little doubt that the dumbbell variation has more versatility throughout the beginning, middle, and end of a chest workout.

Here's what not to do: A few sets of the barbell bench press, then the same sets and reps for dumbbell. The similar nature of these movements was confirmed via EMG analysis, which demonstrated no significant differences between flat-bench dumbbell and barbell presses in regard to muscle activation.

Number 3 Exercise For Chest Day is Bodyweight Dips or Dips With Weights:

Why it's on the list: Dips were a staple in the training programs of the golden bodybuilding days for good reason: Nothing stretches the chest and makes it work quite like this bodyweight movement. You can add extra weight with a dip belt if you're seriously strong, or use band or machine assistance if you struggle with bodyweight reps. Plus, they are a great spotter-free alternative to the decline press.

In your workout: If you can do them for high reps, dips make a great finisher to a pro-level chest day. If you can't, you can do them earlier in your session in traditional strength- or muscle-building rep ranges, such as 6-8 or 8-10 reps. Dips also make a great superset pairing with push-ups for a big pump at the end of your workout.