Looking to add a couple of extra exercises to your workout routine? These are one of the best exercises that are not that hard to perform.
The dumbbell chest fly can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body. If you're doing dumbbell chest flies as a way to open up your chest muscles, consider using lighter weights. Great overall exercise to start your workout or finish it. The Cable chest fly is a great way to work your pectoral muscles while sparing your joints
With proper form, the dumbbell bench press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids. Dumbbell bench presses allow for a full range of motion
Bench presses can be an effective exercise for building up chest, arm, and shoulder muscles. If you're new to the bench press, work with a spotter. They can watch your form and make sure you're lifting the correct weight for your fitness level. Grip the bar with hands just wider than shoulder-width apart and your eyes being straight with the bar.
Cable chest flyes is an isolation exercise for the chest and front deltoids. Compared to dumbbell chest flies, the resistance curve in cable flies is more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion. People doing dumbbell flyes are a common sight in most gyms, and that's because it's one of the few exercises that isolate the chest to build muscular size and strength. ... Instead, to build a bigger and stronger chest effectively and safely, do standing cable flyes.
Seated Chest Press Machines
The seated chest press works your biceps and latissimus dorsi muscles. The machine allows you to lift heavier loads with more control. Use proper form and adjust the seat and handles to the correct position. Exercises such as the bench press will increase your metabolism, leading your body to burn more calories and potentially fat.
Seated Chest Press Sideways
Sit sideways in any seated chest press machine so that your rear delt and lat are making contact with the pad for a better range of motion. Lean back slightly, which will help you extend to full lockout, and push the weight up. Make sure to squeeze the chest hard at the top of the movement for at least 1 to 2 seconds.
These exercises should be enough to destroy your chest, try doing 12x3 at first, when you are ready to move on try working each exercise until failure. Another tip is that you should try progressive overload, where you add more and more weight each day.