Top 5 Workouts for Middle Chest

Top 5 Workouts for Middle Chest 

Hey guys, how are you? I hope you are fantastic. So today, I will tell you about the middle chest workout. As I mentioned in the previous article, our chest is divided into five parts. Now I am going to tell you about the second part, which is the middle chest. To achieve a 3D shape for your chest, you need to focus on developing all five areas of the chest. So now we come to the best five workouts for the middle or center chest.



Top Middle Chest Workouts



1. 
Push-Ups -


So let's start with the first workout. The first workout is push-ups. This is a basic workout that everyone can do. No special space is required to do this. You can do push-ups at your home, in the garden, in the field wherever you want. To do this, lie down on the ground with your palms and feet. Raise your upper body with palms. Extend your palm according to your shoulders. Now bring your upper body down with the help of your palm. Then lift the body. You can do 3 sets of 15-18 reps.

 

2. Barbell Bench Press -


Now come to the second workout which is the barbell bench press. This is an excellent exercise for targeting your chest. With the help of this workout, you can target your middle chest. To do this you need a flat bench, barbell rod, and weight. To do this exercise, apply the weight on both sides of the rod according to your capacity and lie on the bench. Now hold that rod according to the width of your shoulder and lift that rod. Now gently bring the rod down just above your nipples. Remember, do this exercise slowly. And keep your full focus on the middle chest. You can do 4 sets of 16-18 reps.

 

3. Dumbbell Press -


Now come to the third workout which is the dumbbell press. You will also find this workout in the workout routine of your chest. This workout is a great workout to get your chest in 3D shape. With the help of this workout, you can target your middle chest as well as the upper and lower chest. To do this you need a flat bench and two dumbbells. To do this exercise, raise both dumbbells according to your capacity. Remember that lift the weight as much as you can lift and now lie on the bench. Now raise both dumbbells upwards according to the width of your shoulder. Now gently bring the dumbbells down. When you lift the dumbbells, you have to squeeze your chest and when you bring the dumbbells down, you have to stretch your chest. You can do 3 sets of 15-18 reps.

 

4. Chest Press (Machine Flat Bench Press) -


Now come to the fourth workout which is chest press or machine flat bench press. This workout can be a great workout for your chest if you include it in your chest workout routine. This workout targets your middle chest as well as the upper and lower chest. This exercise is done with the help of a flat chest press machine. To perform this exercise, apply weight on both sides of the machine according to your capacity and now lie down on the bench. Now raise the handles on both sides of the machine upwards with the help of your palm. Now gently bring the handles down. This workout is not very difficult to do. You can easily do this in the gym. You can do 4 sets of 15-18 reps.

 

5. Peck Deck Fly -


Now come to the fifth workout, the Peck deck fly, if you want to give the middle part of your chest a beautiful 3D shape. So this workout is perfect for you. This exercise is done with the help of the Peck Deck Fly Machine. To perform this exercise, choose the weight of the machine according to your capacity and sit on the bench. Now bring the handles on both sides of the machine in front of the chest with the help of your palm. Now slowly open your hands with the help of handles. When you bring the handles close to each other, you have to squeeze your chest and when you widen your arms, you have to stretch your chest. Remember to do this exercise properly When you sit on the bench of the machine, your back should touch the seat of the machine. When you do squeeze, do not bring your upper part forward. A lot of people make this mistake. Do not make this mistake And do this exercise gently. Keep your full focus on your middle chest. You can do 4 sets of 16-18 reps.

 

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