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A Beginner's Guide to Best Middle Chest Exercises

By Born Tough on

However, building a bigger and massive chest is an ambitious desire that everyone possesses whenever they first step into the gym. So, if you are passionate about joining a gym and building a bigger and chiselled chest, exercise is the best way to get your ambitions fulfilled.

Moreover, the chest muscles are divided into two muscle groups, pectoralis major and pectoralis minor. These muscles work the whole chest (upper chest, middle and lower chest).

The middle chest doesn’t specifically contain any particular muscle group, though the chest muscle fibers are in a loop and horizontally aligned in a sliding way. Therefore, all the exercises in your chest workout are the middle chest exercises and the middle chest includes no specific aspect of the chest being targeted. 

Although, there is only one difference in what particular pectoral area is the focus of the given exercise. Before reaching out to the best middle chest exercises for beginners, it is crucial to learn the analogy of chest muscles. 

The Analogy of Chest Muscles

The chest is comparatively basic in comparison to other big muscle groups such as the legs and back. We normally refer to a single muscle termed the pectoralis major when we talk about the chest or pecs.

The muscle further splits into three bundles:

  1. Upper Chest (Clavicular Part)

  2. Centre or Middle Part (Sternal Part)

  3. Lower Chest (Costal Part)

A lesser muscle group (pectoralis minor) lies beneath the larger muscle group (pectoralis major), which isn't as important to our muscle-building group because there are no special exercises to target this chest muscle group.

Inflammation of this muscle, on the other hand, is frequently mistaken as shoulder pain. As a result, identifying where the real issue is can help you save money on something that isn't a problem.

Below are a few important facts highlighted regarding pectoralis major:

  • First and foremost, it is a single muscle that must be treated as such. Use a decent amount of chest training volume and don't go beyond the number of sets in your back and leg exercises. As a general guideline, 15 working sets of maximal each rep is sufficient volume to adequately train your chest.
  • The horizontal distribution of the upper, middle, and lower bundles, on the other hand, indicates that the middle chest has been neglected. Although the muscle fibres are arranged horizontally, there is no middle chest anatomically.
  • It will never be worked out to find workouts to vertically train or contract the muscle. As a result, the only way to fire up the middle chest is to learn to contract the pecs hard during all pectoral exercises.
  • Finally, the muscle contraction and attention on the chest muscle fibre bundles are caused by the location of your arms in various workouts. This can be accomplished, though, by changing the angle of the bench during fly’s and presses:

Flat Bench Press – Emphasises Centre Chest

Incline Bench Press – Emphasises Upper Chest

Decline Bench Press – Emphasises Lower Chest

Best Middle Chest Exercises for Beginners

●       Barbell Bench Press

One of the most well-known and efficient workouts for chest fitness and strength is the bench press. Various hand positions target different chest muscles.

How to Perform:

  1. Start by lying down on a bench.

  2. Take the bar in both hands and hold it wider than shoulder-width.

  3. Lower the weight to the nipple line in a calm manner, exhaling the entire time.

  4. Repeat steps 3-4.

Sets: 3-6

Reps: 6-12 repetitions

●       Dumbbell Bench Press

A dumbbell bench press is a chest exercise that is comparable to a barbell bench press in that it works the stabilizers, allows for a full range of motion, and promotes full pectoral muscle recruitment.

How to Perform:

  1. Make sure the bench is completely flat.

  2. Take a seat and hold a dumbbell in each hand, resting one on top of the other's knee.

  3. Gently recline on the seat while simultaneously twisting your arms such that your thumbs face each other – until your arms are nearly stretched. This is where you'll begin.

  4. Slowly drop the dumbbells by bending at the elbows until your arms are parallel to the ground (horizontal) and inhale while doing so.

  5. Exhale throughout the movement as you press the dumbbells upward until they nearly meet at the top (above the chest). 

  6. Repeat steps 4-5.

Sets: 3-6

Reps: 6 - 12 repetitions

●       Dumbbell Flys

Dumbbell flys stretch the pectorals and extend the thorax, giving you a complete chest workout.

How to Perform:

  1. Make sure the bench is completely flat.

  2. Take a seat and hold a dumbbell in each hand, resting each stop on its knee.

  3. Gently recline on the seat while simultaneously twisting your arms such that your thumbs face each other – until your arms are nearly stretched. This is where you'll begin.

  4. Inhale as you slowly lower the dumbbells outward to your sides, keeping your arms slightly bent, until your arms are parallel to the ground (horizontal).

  5. Exhale during the movement as you raise the dumbbells nearly to the top (above your chest).

Sets: 3-6

Reps: 6 - 12 repetitions

●       Flat Bench Cable Crossover Flys

Flat bench crossover flys, like dumbbell flys, are an all-around chest exercise that increases the thorax while stretching the pectorals.

How to Perform:

  1. Flatten a bench and connect a single grip cable attachment to both sides of a low-set pulley.

  2. Take a seat, lean over, and grab an attachment on one side before moving on to the other. Depending on how much weight you want to put on. Getting into the appropriate starting position can be tough. If the weight is extremely heavy, rowing the grasp inward toward the body and then rapidly rotating the grips to your will abdomen is a common way to get into the beginning position.

  3. Lie back on the bench and slowly raise the weight until your arms are nearly completely extended. This is a good place to start. A neutral grip should be used to grasp the cable attachments (i.e. with your palms facing one another).

  4. Inhale as you slowly lower the cable attachments outward to your sides, keeping your arms slightly bent, until they are parallel with the ground (horizontal).

  5. Exhale during the movement as you raise the cable attachments nearly to the top (above the chest).

  6. Repeat steps 4-5.

Sets: 3-6

Reps: 6 – 12 repetitions

●       Incline Dumbbell Flys

Never to be executed with heavyweights, incline flys are performed on an incline bench. While blasting the upper pectorals this exercise also expands the thorax.

How to Perform:

  1. Adjust the inclination bench to an inline position (45-60 degrees).

  2. Sit down and take a dumbbell in each hand, placing one on top of the other's knee.

  3. Backward on the bench, move the dumbbells from your knees to a supported position at your sides, and then press them up to nearly stretch your arms. This is where you'll begin.

  4. Inhale as you slowly lower the dumbbells outward to your sides, keeping your arms at least slightly bent.

  5. Raise the dumbbells until they are nearly touching at the top (over your head), exhaling the entire time.

  6. Repeat steps 4-5.

Sets: 3-6

Reps: 6-12 repetitions

●       Vertical Machine Press

Machine presses (vertical) isolate the pectorals and are a good alternative to incline or flat bench presses when a spotter isn't available.

How to Perform:

  1. Adjust the seat height and the depth of the back support on the bench.

  2. The seat must be raised to the point where the apparatus' handles are aligned with the pectoral muscles.

  3. Adjust the back support such that the elbows form a small angle slightly beyond 90 degrees when standing.

  4. Take a firm grip on the handles and push forward. To avoid damage, do not arch your back during this process; instead, utilize leverage against the back support.

  5. Bring the arms back toward the body after they've nearly reached a straight line (keeping a tiny bend at the elbows) (inhale throughout this motion).

  6. When the arms have reached a 90-degree angle, stop and press forward (exhaling through his motion).

  7. Repeat steps 5-6.

Sets: 3-6

Reps: 6-12 repetitions

●       Pec Deck Machine Flys

Pec deck machine flys are a wonderful chest exercise that targets both the inner and outside chest. There are a variety of exercises that can be used to define the chest, whether for a definition or to produce pectoral striations.

How to Perform:

  1. Adjust the seat so that your upper arms are parallel to the ground and your handles are grabbed.

  2. Take a seat with your feet planted and your hands on the grips (if handles are present). The pads should be pushed on your forearms.

  3. Squeeze your arms together while inhaling at the same time. You can isometrically contract your chest muscles once your arms are in front of your face to ensure full inner chest muscular recruitment.

  4. Exhale as you pull your arms apart and back, inhaling the entire time. When the weight pulls your arms back, expanding your chest entirely, the best outside chest muscle recruitment occurs. Allow such a stretch only if it is safe to do so.

  5. Repeat steps 3-4.

Sets: 3-6 sets

Reps: 6-12 repetitions

●       Barbell Pullovers

Barbell pullovers are a one-of-a-kind chest exercise that allows for more rib cage expansion than any other. In addition, the pectorals, triceps, lats, and serratus get a good workout from this exercise.

How to Perform:

  1. Lie down on a bench and press the barbell upward to position it above your head.

  2. Lower the barbell behind your head in a smooth arc from the starting position, inhaling the entire time. Throughout the lift, keep your arms mostly straight.

  3. Raise the barbell above your head in a smooth arc, exhaling the entire time.

  4. Repeat steps 2-3.

Sets: 3 – 6

Reps: 6 – 12 repetitions

●       Dumbbell Pullovers

Dumbbell pullovers are a fun exercise that not only widens the rib cage but also targets the pectorals, lats, triceps, and serratus, giving you a full-body workout.

How to perform:

  1. Lie down on a bench with your arms nearly completely extended and a dumbbell above your head.

  2. Lower the dumbbell behind your head in a smooth arc, inhaling during the exercise, starting from the aforementioned starting posture.

  3. Raise the dumbbell in a smooth arc until it is above your head, exhaling the entire movement.

  4. Repeat steps 2-3.

Sets: 3-6

Reps: 6-12 repetitions

●       Push-Ups

Push-ups are the most effective chest workout for gaining a larger and more muscular chest. Push-ups may be done anywhere and don't require any special equipment. This traditional calisthenic workout also works your triceps.

How to Perform:

  1. Lie face down, palms at sides of the chest, hands shoulder-width apart, and feet slightly apart or side by side. Maintain a straight posture with your eyes pointed forward toward the horizon.

  2. Exhale during the action and urge the body upward from the reduced starting position until the arms are fully extended.

  3. Lower the body till the rib cage is almost touching the ground, breathing the entire time.

  4. Repeat steps 2-3.

Sets: 3-6

Reps: 6-12 repetitions

●       Standing Crossover Cable Flys

Standing crossover cable flys are a dynamic exercise that provides a wide range of motion and a variety of postures for broad muscle engagement. They're special in that they can concentrate a lot of attention on the inner chest muscles.

How to Perform:

  1. Attach the single-grip cable attachments to the single-grip cable attachments and make sure they're in a high position.

  2. Hold the attachments in your hands and stand with your legs shoulder-width apart or less.

  3. Getting into the right beginning position may be difficult depending on the chosen weight. If the weight is extremely heavy, rowing the grip in towards the torso and then down until the weight is squarely beneath the downward-pointing arms is a common approach to get into the right starting position.

  4. Lean the torso forward slightly after the weight is under the arms.

  5. Carefully move the arms out to the sides while inhaling the entire time.

  6. Once you've reached a comfortable stretch, press your arms together till they cross one another, exhaling the entire time. The inner chest is most ideally constricted at this point. For the most consistent muscular engagement of each pectoral muscle, it is recommended that the hand on top be rotated with each repetition.

  7. Repeat steps 5-6.

Sets: 3-6

Reps: 6-12 repetitions

●       Straight-Armed Machine Flys

Straight-armed machine flys, like pec deck flys, are a simple chest exercise that recruits a vast number of muscles across a wide range of motion. Whether you're toning or growing striations, some exercises can help you define your chest.

How to Perform:

  1. Adjust the seat so that your arms are parallel to the ground when you grab the handles.

  2. Place your feet on the floor and grab the handles.

  3. Squeeze your arms together while inhaling at the same time. You can isometrically contract your chest muscles once your arms are in front of your face to ensure full inner chest muscular recruitment.

  4. Exhale as you pull your arms apart and back, inhaling the entire time. When the weight pulls your arms back, expanding your chest fully, the best outside chest muscle activation occurs. Allow such a stretch only if it is comfortable.

  5. Repeat steps 3-4.

Sets: 3-6

Reps: 6-12 repetitions

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