4 Chest Workouts for Definition

Have you ever wondered how to burn fat around the chest area? These 4 workouts give you a well balanced all round chest workout to burn fat and tone those pectoralis muscles.

These exercises work well with men and women. Please use the desired weight for yourself.  

1. Chest press

The chest press machine is great to engage your pectoralis muscles. Machines allow for slower motions so you can engage the muscle better, in addition to being able to easily perform drop sets, burn the muscle out and create a muscle pump. 

Chest Press Machine 3 sets of 10-12 reps rest 30-60s between each set.

Chest Press

2. Chest Fly

Chest fly's on the Pec Dec machine are great because you can really focus on engaging the muscle, especially if you are imagining wrapping your arms around a tree and squeezing. This exercise also gives the pectoralis a nice stretch. It is also helpful for beginners to develop strength. 

Chest Fly 3 sets of 10-12 reps rest 30-60s between each set.

Chest Fly's

3. Incline Press

The incline press is a great exercise because it hits a different angle of the pecs. Incline presses mainly use the upper pec muscles. Additionally, because of the range of motion of this exercise, it also gives the muscles a stretch which increases flexibility. 

Incline Press 3 sets of 10-12 reps rest 30-60s between each set.

Incline Press

4. Push ups

Push ups are an excellent exercise because you can vary your hand placement, or feet placement which will work different angles of the muscle. Hands on the bench, feet on the ground push ups mainly use the lower part of the pecs. Feet on a bench, hands on the ground uses the upper part of the pecs. Hands close together mainly uses the sternal portion of the pecs, and hands far apart mainly uses the lateral part of the pecs.  

Push Ups 3 sets of max reps rest 30-60s between each set.

Push ups

Remember to breathe and squeeze every rep to really workout those Pectoralis muscles. Do this workout 3 times a week for effectiveness.

1 comment

  • Cliff

    Great article Alex. Old-time classic exercises are the best: Bench press, Incline bench press, Push ups, Cable pec fly, Dumbbell flys, Pullover chest.

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