ADVANCED CHEST WORKOUTS(MIDDLE CHEST)

In this post we are going to see the workouts for the most important part of your chest the middle chest. Middle chest is the primary one for massive look of your chests. Middle chest is the one which gives your body a bulky look. Say good bye to the baggy shirts and blast out your chest muscles. Middle chest workouts mostly deals with flat bench press and push ups. 

TYPES OF BARBELL BENCH PRESS:

• Regular bench press         : Grip the barbell almost equal to the shoulder width.
• Wide grip bench press  : Grip the barbell greater than the shoulder width.
• Close grip bench press : Grip the barbell smaller than the shoulder width.

Try to rotate these workouts each week. Like regular bench press in first week, wide or close grip bench presses in second week an so on. You can also combine two different presses in a single day workout.

ADVANCED MIDDLE CHEST WORKOUTS:

1. Barbell flat bench press:

Barbell flat bench press

• To properly perform a bench press exercise you need to lay flat on a bench and have your feet flat on the floor. The bar, when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar, to eliminate the chance of dropping the weight on yourself.
• Once you have lifted the weight off the rack, the bar will be directly over the center of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level. Keep your arms pointed outwards as the bar drops. Upon reaching the bottom of the movement, press the bar back up to an extended position, focusing on driving the bar upwards with your chest and arms.   

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

2. Wide grip flat bench press:

Wide grip flat bench press

• This is similar to the normal grip bench press, but the only difference is griping the bar wider than regular grip. Hold the barbell wider than the shoulder-width apart.
• Lower the barbell towards the chest. Don't touch your chest with the bar. Now push the barbell to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

3. Close grip flat bench press:

Close grip flat bench press

• To perform this workout lye on a flat bench and have your feet flat on the floor. Hold the barbell in the air, your grip should be smaller than the shoulder width.
• Lower the barbell towards your chest. Return to the starting position and repeat.
• This workout varies from the close grip triceps press workout. Here your elbow don't have to be parallel to the barbell here.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

4. Dumbbell flat bench press:

Dumbbell flat bench press

• Lie flat on the bench with feet on the floor for stability, your arms extended upward and your palms facing in toward front side holding the dumbbells.
• Inhale and lower the dumbbells to chest level, bending your elbows. Press the dumbbells back up and do an isometric contraction to isolate the stress on the pectorals. Exhale as you complete the movement.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

5. Neutral grip dumbbell flat bench press:

Neutral grip dumbbell flat bench press

• This workout is similar to the regular dumbbell flat bench press. Instead regular grip of palms face front, you should neutral grip where palms face each other. 
• Lie flat on the bench with feet on the floor for stability, your arms extended upward and your hands facing in toward  each other holding the dumbbells.
• Inhale and lower the dumbbells to chest level, bending your elbows to face front. Press the dumbbells back up to the starting position. Exhale as you complete the movement.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

6. Dumbbell unilateral bench press:

Dumbbell unilateral bench press

• Lie on a bench with a dumbbell near your chin in one hand. Keep the other hand free or grip the bench for support.
• Extend your arm up completely.  Return to the starting position and repeat. After finishing for an arm repeat to the other arm.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

7. Twisting dumbbell flat bench press:

• In twisting dumbbell bench press you should start with neutral gripping position at chest level and end with regular grip in air. Or, start in regular grip and finish with the neutral gripping position.
• Inhale and lower the dumbbells to chest level, bending your elbows and rotating your fore arms to bring your hand in pronation. Press the dumbbells back up in alternate gripping position. Exhale as you complete the movement.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

8. Rack lockout press:

Rack lock out press

• In this workout you won't bring the barbell towards your chest, instead you will stop and rest the barbell in the locked out rack itself.
• To perform this workout lye on the rack lockout machine and raise the barbell in the air. Then lower the barbell to the level of the locked out rack. Repeat the same to complete the set.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

9. Barbell reverse grip bench press:

Barbell reverse grip bench press

• Lye with your back on a barbell bench, and lift the weight off the supporters with a grip that is facing towards you.
• Lower the weight towards your chest. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

10. Pec-deck machine fly:

Pec-deck machine flies

• Sit on the machines's seat and press your elbows in to the pads, relaxing you fore arms and wrists.
• Inhale and force the pads together until they touch in front of your chest. Exhale as you complete the movement.
• Choose heavy weight as much as you can to get best result.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

11. Flat dumbbell fly:

Flat dumbbell fly

• To perform dumbbell flies, pick up a relatively light weight in each hand. You will need to experiment to determine how much weight is right for your dumbbell flies. Start with a lighter weight then slowly work your way up. Lye down on a weight bench and raise both dumbbells straight up over your chest with your arms straight. This is your starting position.

• Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. It is called because you look like you are flying. Follow the same arc back up until the dumbbells return to the starting position. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

12. Cable crossover:

Cable crossover

• This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position. While standing, grab each high pulley using a small one-hand attachment for each hand.
• Slowly bring your arms together in a slow and controlled fashion. Like hugging a huge tree trunk. At the peak of this movement, really flex your pec muscles together for a one-count and then return tot he start position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

13. Barbell pullover:

Barbell pullover

• Lye flat on a bench with an barbell held overhead with both hands.
• Extend your arms down until your upper arms are near your head. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12-Failure. 

14. Wide push ups:

Wide push ups

• Take the standard push-up position with feet together, place your hands on the floor and straighten your arms, hands should be wider than the shoulder-width apart.  Lean only on your hands and toes while keeping your body in a straight line.
• Bend your arms and lower your body until your head is a couple of inches from the floor. Hold for a second, then straighten your arms until you are in the starting position.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

15. T-Push up:

T-Push ups

• Get in the starting position making sure to keep your arms and body straight.
• Lower yourself until your head is couple of inches  off the ground.
• As you straighten your arms again, use your abdominals to rotate your chest and one arm to stretch toward the ceiling. Lower to the starting position and repeat on the other side.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

16. Modified push up/ Knee push up:

Modified push up

• Get down on all fours and place your hands on the floor so that they are slightly wider than your shoulders. Cross your ankles behind you as illustrated.
• Lower body until your chest nearly touches the ground, pause, then push yourself back to the starting position. Keep your core stiff by bracing your abdominal muscles.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

17. Dumbbell push up:

• With two dumbbells places shoulder-width apart on the florin front of you, kneel down and hold onto them. Keep your arms straight, legs extended, feet fairly together and lock your elbows.
• Lower your body to the floor by placing a bend in your elbows and keeping your back straight.
• Push yourself back up until your arms are straight and elbows unlocked. Repeat the same.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

18. Diamond push up:

Diamond push ups

• Lye down with your hands on the floor. Position hands next to lower chest. Distance between your hands should be  lower than the shoulder-width apart. Lift yourself with your arms so that only your hands and toes are on the floor. Maintain a straight back.
• Lower yourself until your chest is inches away from the floor by bending your elbows. The elbows should bent towards your feet. Hold for one second. Return to starting position.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

19. Single arm push-up:

Single arm push ups

• Assume the standard push-up position prone. Feet together, hands on the floor just below the level of your shoulders and about shoulders width apart. Move your feet apart, a little more than shoulders width.
• Lift one hand and rest it on the back. 

Single arm push ups

• Using the other hand, push up from from the floor, keeping your back straight. Stop just before you lockout your elbow at the top of your movement. 
• Lower your body with the one arm. To maintain your balance, turn your torso slightly away from the pushing arm.
• Continue lowering yourself until your chin is about a fist's width above the floor. Since you angled your torso, your chin should about where the hand you now have behind your back was when you started  the exercise. This is one repetition.
• Go back to the step one and repeat using your other hand.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

20. Dive bomber push up:

Dive bomber push up

• Place yourself in the push up position but ensure that your hands are placed farther in front and wider than your shoulders. Raise your hip as you move your feet forward as far as possible. Keep your back and legs straight through the movement.
• Move your chest downward and forward until nearly touching the floor. Your shoulders should be incline with your hands.
• Pause, then push out your hip downward ans straighten your arms. Pause again, then reverse the movement until you've come back to the starting position.

Frequency  :2-3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

You don't have to do all the push ups on the same day, choose few as per your comfort. Also apply to presses. Change the workout style each week.

Tags: Indian muscle building advanced middle chest workout, Middle chest workouts in Indian conditions, Indian body building middle chest workouts for advanced/experienced body builders.