Man and woman doing side planks together

The Upper Body Blast – An Effective Chest Home Workout

Chest muscles, or pectorals, do a lot to strengthen and stabilise many of the surrounding body structures – like the neck, rotator cuffs, and the front section of the shoulders. They’re an important muscle group, not only for optimum upper body strength, but for overall physique symmetry.

Although men and women will want very different results from their chest workout routine, there are three specific workouts that everyone can use, to get those pecs strong and sexy for beach season.

What is The Best Chest Workout Routine?

The chest area is a collection of muscles that make up the larger pectoral region. Depending on the workout, these muscles can be targeted specifically, depending on the results required, or altogether for toning and cutting.

So, if you’re wondering, ‘what is the best chest workout routine?’ try these three exercises when chest day comes around again – you won’t be disappointed.

What’s more, this is a full chest workout routine that guarantees results for men and women.

The Push Up

We say, when it comes to selecting the most effective exercise in any routine, if it isn’t broken, don’t fix it.
This applies to the tried, tested and truest of all chest exercises – the push up.

The definition of a toning method, the push up uses the body’s natural resistance to not overly bulk muscles, but perfectly strengthen them.

Here’s How to Get The Perfect Push Up

Lying prone, with your face down, place your feet together, and your hands palm-down, slightly wider than your shoulders.

Then, keep your body straight along its length, push up to full extension, and lower yourself back down. That’s one rep. Try for 3 sets of 20 reps.

The Incline Bench Press

The incline bench adds an angle to the regular bench press, allowing you to challenge the top of the chest, specifically. This means that adding it regularly to your chest routine will effectively let you cut upper pectorals, for a great tank top or low-cut top toned look.

Here’s How to Target That Upper Chest

Set your bench at an angle of around 45 degrees.

Grab your dumbbells and plant your feet flat and square. With your palms facing forward, press the weights up from shoulder level until your elbows lock. Then, lower back to shoulder level with your elbows straight under your wrists. That’s one rep. Try for 3 sets of 15.

The Cable Crossover

The cable machine is a great way to maintain control of the resistance you’re applying to your chest. What’s more, this exercise in itself is a full chest endeavour, and does a lot to stabilise the smaller muscles in the chest, as it grows the pectorals.

Here's How to Blast the Perfect Cable Crossover

With one foot forward, about hip-width apart, grab your cables, and let your arms settle slightly above your shoulders.

Then, slowly bring your hands together in an arc.

Lastly, return to the starting position. That’s one rep. Try for 3 sets of 20.

This comprehensive full chest workout routine is great for guys and girls. It covers all the muscle combinations in the chest, for a single-setting routine that ticks all the boxes. Add these to chest day, and you’ll have a beach-ready upper-body in no time. Roll on summer!

Then, after your workout, reach for your favourite Shield anti-perspirant for up to 72-hour freshness and protection from sweat and odour.

Explore our full range for Shield Men and Shield Women.