So if you’re anything like him, here are 10 of the best damn chest exercises you should start doing right away.
Best Chest Exercises For Building Muscle. Have you ever wondered what the absolute best muscle- building movements for your chest are? Here are our top 1. You just want to know the. We've done the work for you, and found the top 1. Mind you, this list doesn't correlate to the.
It's focused on the best- of- the- best mass builders, with a little bit of instruction and explanation to complement each choice. You can swap exercises in your current routine for these choices, build your own chest workout with a handful of them, or just try one when your standard chest workout gets stale.
Without further ado, here are our top 1. Barbell Bench Press. Why it's on the list. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench- press programs you can follow to increase your strength. In your workout. Consider varying your grip width for more complete chest development. Flat Bench Dumbbell Press.
Why it's on the list. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages. In your workout. We don't typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar. In fact, the similar nature of these movements was confirmed via electromyography (EMG) analysis, which demonstrated no significant differences between flat- bench dumbbell and barbell in regard to muscle activation. Low- Incline Barbell Bench Press. You can also easily do low- incline benches with an adjustable bench on the Smith machine.
If you're really looking to build that shelf of an upper chest, EMG results have suggested that bringing your grip in a bit closer may hammer upper- chest fibers significantly more. Every so often, start with inclines. The benefit is that you'll be fresher and can lift more weight, which puts a greater amount of stress on the upper pec fibers and could lead to more growth. Machine Decline Press. Besides doing a machine decline press straight on, you can sit sideways on the apparatus and press across your body one arm at a time, which delivers a completely different feel than when you sit straight- on.
Looking for the best chest and pectoral exercises to build strong, muscular chest muscles? Start taking your fitness seriously then and open the WorkoutBOX! The Ultimate Chest Workout: Chest Exercises for Awesome Pecs By Michael Matthews. CATEGORIES: Building Muscle Exercise & Training Workouts 875. All women on my program will notice is a bit of a boost in the chest. These chest exercises, pushups, chest presses and chest flys target the muscles of the chest. Includes pictures and detailed descriptions. Combine these 12 chest exercises for a mix-and-match workout for beginners through advanced exercisers. They include chest presses, pushups and flies.
One of the primary muscle actions of the pec major is transverse adduction. By sitting in a sideways position, you can maximize your press. With that in mind, this could be the last multijoint exercise in your routine. Seated Machine Chest Press. For one, it's easier to slow down the repetition, both in the concentric and eccentric phases. Stack- loaded machines are also great for quickly doing dropsets.
EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free- weight variations because of a decreased need for humeral stabilization. For anyone looking to build mass, machines give you a greater chance to pump your pecs with minimal shoulder assistance. Incline Dumbbell Press.
Our favorite: changing the angle of the incline from one set to the next, or from one workout to the next. Hitting a muscle from varying degrees of incline angles builds it more thoroughly. In your workout. Keep in mind, though, that the later you do this movement, the less weight you'll likely be able to push.
For even crazier pumps with this exercise, try to slowly rotate the dumbbells from palms- forward to a palms- inward position during the concentric portion of the lift, really squeezing at the top. This slight change will cause you to medially rotate the upper arm, really recruiting your pec major. Dips For Chest. Why it's on the list. Chest dips are a great spotter- free alternative to the decline press. In your workout. It makes a great superset pairing with push- ups for a big pump at the end of your workout.
Incline Bench Cable Fly. Why it's on the list. It's an effective move to isolate the pecs after completing your multijoint exercises. Cables allow for continuous tension throughout the exercise's full range of motion.
If you've got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps. In your workout. If you're training with a partner, do a few dropsets for some real masochistic, muscle- building fun! Incline Dumbbell Pull- Over. Why it's on the list: ! Just sit back against a bench inclined to about 4. Make sure you keep this a single- joint movement; don't bend or extend at the elbows.
Remember, you should have a specific reason for each movement you complete. Pull- over exercises work the shoulder- extension movement pattern (moving the upper arm rearward), which can really torch the pecs since they're one of the primary muscle groups involved in this action!
In your workout. On every set, hold the peak contraction of the last rep for a full five seconds. Luckily, the pec deck simplifies things because it allows you to work in only one pathway. So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any weights. EMG data shows that activation of the pectoralis major and anterior delt are statistically similar between the pec deck and bench press, which means that even though you'll probably be working in different rep ranges for each exercise, you'll get great chest activation from this machine.
Do dropsets and partial reps, pumping out as many as you can to failure. References. Welsch, E. A., Bird, M., & Mayhew, J. Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper- body lifts. Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles. A Comparison of Muscle Activity Between a Free Weight and Machine Bench Press..