Home Science Health & Fitness The Perfect Workout for a Lean, Ripped Chest

The Perfect Workout for a Lean, Ripped Chest

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Photo via body.ba/bodybuilding

The chest may not be the most important muscle in your upper body for combat sports, but it still contributes to your overall strength. Therefore, you shouldn’t completely disregard the muscle group altogether. Bodybuilders like to sculpt their chests into huge mounds of muscles that protrude appreciably. I’m hoping most of our readers aren’t bodybuilders, but grapplers, strikers, and mixed martial artists instead.

For us, having a lean chest that’s strong and explosive with good stamina is more beneficial than having one that can fit into a bra. Therefore, our chest workouts should consist of lower weights and higher repetitions than a bodybuilder’s would. The aim will be to condition your chest to be strong, but not bulky to the point where it restricts or slows down the movement in your arms.

Here’s a great workout that will get your chest lean and ripped:

1) Push Ups

Photo via menshealth.com
Photo via menshealth.com

Start by lying on the floor face down. Place your hands just a little wider than shoulder-width apart and hold your torso up while keeping your arms fully extended. This will be your starting position. Inhale as you lower your body by contracting your elbows. Try to touch your chest to the floor and then exhale as you push yourself back up to the starting position. Try three sets to failure.

If these are too easy for you, try doing explosive push ups (also called plyometric push ups). This type of push up is great for building explosiveness and increasing hand speed.

2) Dumbbell Incline Press

Photo via building-muscle101.com
Photo via building-muscle101.com

Incline press stimulates your upper chest and your shoulders. Lie down on your back on an incline bench and hold a pair of dumbbells on your thighs. Your feet should be flat on the floor. Next, bring the dumbbells out to your sides with your palms facing forward and your elbows bent at roughly ninety degrees. This will be your starting position. Exhale as you extend your arms and push the dumbbells upward. Once you reach the top position, pause for a brief moment before inhaling and lowering the dumbbells back to the starting position. Try three sets of twenty.

3) Dumbbell Bench Press

Photo via musclemag.com
Photo via musclemag.com

Sit at the edge of a bench with a dumbbell in each hand resting on your thighs. Lie on your back while holding the dumbbells with your palms facing forward. Each elbow should be bent at ninety degrees so they’re parallel to the ground. Additionally, be sure to keep your feet flat on the floor. This will be your starting position. Exhale as you extend your arms and push the dumbbells upward. Once your arms are fully extended, pause for a brief moment before inhaling and slowly lowering the dumbbells back to the starting position. Try three sets of twenty.

4) Dumbbell Decline Press

Photo via bodybuilding.com
Photo via bodybuilding.com

Decline press is a great exercise for building a firm lower chest. Begin by securing your legs in the pads at the edge of the bench. Then, lie on your back with a dumbbell in each hand and bend your elbows at ninety degree angles with your palms facing forward. This will be your starting position. Exhale as you extend your arms upward. Once you’ve fully extended your arms, pause for a brief moment before inhaling and slowly lowering your arms back to the starting position. Try three sets of twenty.

5) Incline Dumbbell Flyes

Photo via leehayward.com
Photo via leehayward.com

Have a seat on an incline bench with a dumbbell in each hand resting on top of your thighs. Lie on your back and bring the dumbbells at your sides. Your elbows should be slightly bent with your palms facing inward towards each other. Keep your feet flat on the floor. This will be your starting position. Now exhale and bring the dumbbells together while keeping your elbows in a fixed position. Once you’ve touched the dumbbells together, pause for a brief moment before inhaling and slowly lowering the dumbbells back to the starting position. Try three sets of twenty.

In addition to these lifts, there are many other chest exercises that will give you a great workout. These are just some of my favorites.

 

  • LazioOo

    Forza Push Up <3