6 Best Chest Exercises For Building Muscle

6 Best Chest Exercises For Building Muscle

This is not a list of the most difficult chest exercises. He focused on the best mass builders, with a few instructions and explanations to complete each choice. You can trade exercises into 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 becomes stale.

Knowing the best moves, however, is only one aspect of building your best chest. You can group these movements into one complete program in Bodybuilding Workout Plans on Bodybuilding.com All-Access. There are proven gym diets designed to give you size, strength, and definition.

Support your workout with a solid diet and some essential muscle-building supplements, such as Whey Protein Powder, and you'll be able to clear your way to performance plateaus in no time.

Now, without further ado, here are our top 6 chest strengthening exercises, ranked in no particular order.

1. Barbell Bench Press

Why is it on the list: You can generate the most power with dumbbells, so the standard dumbbell bench allows you to move as much weight as possible. It is also a lift easier to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not mastered). You can follow many bench learning programs to increase your strength.

In your workout: Do it at the beginning of your chest workout for heavy sets in the lowest reps ranges. Consider changing the width of your grip for more complete breast development.

2. Flat Bench Dumbbell Press

Why is it on the list: With the dumbbells, every part of your body has to work independently, which recruits more stabilizing muscles; Dumbbells are harder to control than a barbell. The dumbbells also allow a greater range of motion than the bench press, both at the bottom and at the top of the movement. Flat dumbbell presses allow you to lift a heavyweight. They are a good alternative if you are stuck on the dumbbell bench for a very long time.

During your workout: Do dumbbell flat presses at the beginning of your chest workout for heavy sets in the lower rows. We do not generally recommend using dumbbell presses in addition to the bench press, as both movements are very similar.

3. Low-Incline Barbell Bench Press

Why it's on the list: Many benches are fixed at a very steep angle, which requires a larger contribution from the front to the chest to move the weight. [2] If possible, go for a less-steep incline to hit the top. You can also do low-incline benches with an adjustable bench on the Smith machine.

During your workout: Many chest workouts begin with flat movements, then accelerate, but it's time to get out of this bad habit. From time to time, start with the slopes. The advantage is that you will be cooler and lift more weight, which will add to the higher fiber of the pec protein and may lead to more growth.

4. Machine Decline Press

Why this is on the list: some machines, such as Hammer Strength, allow you to move each arm independently, which is very handy on the day of the chest. In addition to lowering the machine pressure, you can sit sideways on the machine and apply pressure to the body arm-to-arm, giving you a completely different feel from sitting straight up.

One of the main muscular actions of the pec major is transversal adduction: think of cable flyes or pec-deck flies to understand this action. Sitting on the side, you can maximize your press with pec-dominated horizontal adduction, thus getting more movement.

During your workout: First, do free weight exercises in your chest workout as they require more training and stabilizing muscles than machines. With this in mind, this could be the last multi-joint exercise in your routine.

5. Seated Machine Chest Press

Why it's on the list: free-weight pressing on a flat bench is interesting, but the printing machine has unique advantages. First of all, it is easier to slow down the repetition, both in the concentric and eccentric phases. Stacked machines are also very useful for quickly performing drop set games.

In your training: Again, do machine exercises at the end of your workout. ForthHere’s Video How To Do Exercises: those looking to gain mass, the machines give you a greater chance of pumping your pecs with a minimum of shoulder assistance.

6. Incline Bench Cable Fly

Why is it on the list? Few single-joint exercises are on the list, but it's one of our favorites. This is an effective way to isolate the pectorals after completing your multi-joint exercises. The cables allow a continuous voltage throughout the range of motion of the exercise. If you have a good chest, nothing beats looking in the mirror while you take out a few additional representatives.

During your workout: Slide the tilt cables at the end of your workout for slightly higher repetitions (sets of 10 to 12). If you train with a partner, do some drop series to get a real masochistic pleasure and muscle building!

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