I’ve been a workout nut for the past 15 years and nothing gets me amped up more than a great chest workout! There are numerous types of exercises that you can do to isolate the the chest but which ones are the best? Which ones will give you the biggest bang for your buck? Lets take a look at my all time favorites and why they are so effective in chiseling out that perfect chest!
With all the chest exercises out there and with new ones added, seems like daily, it can be confusing which ones work the chest muscles best. Some new chest exercises are trendy to get attention or to sell new products, but most work your chest to a lesser agree. The question is then asked what are the best chest exercises? Most agree the top five chest exercises that are listed below are the top chest exercises for the developing a great chest.
Although these chest exercises have been around for many years, they still are proven to be most effective chest exercises according to most health and fitness professionals.
Chest Exercise #1: Barbell Incline Bench Press
Barbell Incline Bench Press is listed as number 1 because it is simply the best exercise for hitting the Chest’s Pectoralis Major, Clavicular. Barbell Incline Bench Press not only works the chest, but the Deltoid, Anterior and Triceps Brachii as Synergist and with Stabilizers Biceps Brachii, Short Head.
Follow this procedure for performing Barbell Incline Bench Press correctly.
- Lie on an incline bench and grip barbell slightly wider than shoulder width.
- Keep feet flat on floor, butt and shoulders planted firmly on the bench and un-rack the weight.
- With arms straight over your chest lower the bar to your upper chest, while inhaling, pause briefly.
- Drive the weight back up, while exhaling, to the starting position.
- Continue until the desired number of repetitions has been met.
Tips: Make sure that the bench is angled at no more than 30 degrees. Avoid bouncing and jerking the weight, instead use a smooth and controlled motion. Avoid locking elbows at top of movement.
Chest Exercise #2: Explosive Push Ups
The standard bench press will only get a person so far when trying to attain more muscle mass in the chest. To supplement normal weightlifting, it is important to incorporate more rapid motions into any chest program. This is difficult to do safely with weights, so smart bodybuilders turn over and put their nose to the floor for some push ups that will create the most powerful resistance through explosive movements.
To begin, get down on your hands and knees. Extend your feet back and hold your position with your toes. Place both hands approximately shoulder width apart, and begin by flexing your arms so that your chest lowers to the floor. With as much power as you can muster, push against the floor hard enough to pop your hands off of the ground. You can increase the challenge by trying to jump your hands up to elevated boxes, or by clapping between each jump.
Chest Exercise #3: Barbell Bench Press
The undisputed king of chest expansion for hundreds of years, the bench press has been the standard for increasing strength and size in the chest by experts around the globe. It is possible to perform the bench press in a few variations, but for the purposes of this article, we will start by discussing the wide grip, pec pounding bench press.
Lie flat on your back on a standard Olympic weight bench. With your feet flat on the floor and your glutes tight to the bench, back and head on the bench at all times, un rack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up.
Chest Exercise #4: Dips
Bench Dips are an excellent movement for targeting your chest, shoulders and triceps when these muscle groups may be experiencing a lack of structural balance and control following such a tough previous 12 to 15 sets! You will not become injured on this
movement, as there is no weight to fall upon your head. You will, however, be able to enjoy this thickness and strength derived from 10 to 16 deep repetitions, with or without weight, of muscle building goodness! Tuck your chin down into your upper chest to de-emphasize the triceps and place more strain upon your pectorals.
Chest Exercise #5: Cable Crossovers
Cable Crossovers will round out your training day. Sure, this is a cable exercise and doesn’t fall under the standard auspices of “Mass Training” – but at this point in the workout, you are looking to keep the already trained muscle groups packed with as much blood as humanly possible. Keep the weight light, and the four sets in the 12 to 20 repetition range. Adjust the handle heights from the floor to target differing areas of the chest/shoulder tie in area. Don’t worry too much about how much weight you’re moving. Finishing off a 16- to 20- set chest workout day should be the only thing on your mind. Fill
that chest area with blood, blood, and more blood!
Focusing on your chest is a significant effort. If you wish to make superior gains in chest training, you should put your squat and deadlift progress on maintenance until you complete a 4-6 week chest prioritization phase. Don’t get me wrong, you can still choose to focus on everything at once and make great gains, but to prioritize any one muscle group you should put everything else on hold.
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