When it comes to chest training, it is arguably a vast majority of people's favourite workout to do! The key to having a fully developed chest is to hit all parts of the chest with varied exercises and different angles.
Try adding these key exercises to your next chest workout to target your entire chest and make them explode!
Barbell Bench Press
Nothing puts on more mass to your chest than the king of all chest movements the barbell bench press. This movement targets the pectoralis major which is the biggest portion of the chest.
How to do: Lie flat on a bench and grab the barbell with a grip outside of shoulder width. Raise your chest by pulling your shoulder blades back and retracting your scapula. Lift the bar off the rack and position it over the centre of the chest. Begin lowering the bar coming in a path aiming towards your lower chest. Do not let your elbows flare out to the side but rather at a 45 degree angle. After the bar touches your chest raise it again to the starting position.
Incline Dumbbell Press
This version of the chest press places more emphasis on the upper portion of the chest that many of us are not genetically blessed with. It also allows us to target each side of the chest separately to fix any imbalances.
How to do: Adjust the seat at an angle between 45-30 degrees. Lie back on the seat with a dumbbell in each hand holding it to the outsides of your chest. Raise your chest by pulling your shoulder blades back and retracting your scapula. Bring elbows slightly in front your shoulders as this will allow you to push the dumbbells up and over your chest instead of shoulders. Slowly lower the dumbbells to the starting position and rinse and repeat.
Incline Squeeze Press
Here is another upper chest exercise that will light up that area for a nice detailed complete look. Squeezing the weights together during a chest press allows the muscle to be full engaged throughout the entire range of motion which follows the time under tension rule for maximizing muscle growth.
How to do: With the same seat setting as the above incline dumbbell press. Lie back on the seat with dumbbells in each hand but this time have the palms facing together and squeeze them together over the centre of your chest for the entirety of the exercise. Begin raising the weights until arms and almost fully straight and slowing return to the starting position.
Chest flyes can be hard to learn and perform especially for newer lifters and can also put our shoulders in a incomparable position. The pec deck simplifies the same movement and also allows us to use much heavier weights adding size to our outter portion of the chest.
How to do: Adjust the seat so that when you grab the handles your hands are at mid chest level. Raise your chest up and keep a slight bend in the elbows. Begin to bring your hands together and pause for a second when they meet. Slowly opening them back up and return to the starting position and repeat.
Dips for Chest
This is a great starter or finisher to any chest workout that targets the lower chest. This is also less awkward than getting set up for a decline dumbbell press and great for building core strength!
How to do: To target the chest for dips, you must put the feet behind you and lean forward as far as possible otherwise you will placing more stress and working more on your triceps. Get on a assisted dip machine or set of parallel bars and hold yourself up keeping a slight bend in the elbows. begin to lower yourself down and when your shoulders are just past your elbows lift yourself up again.
Remember that the key to a fully developed chest is in the exercise selection coming at different angles. The list here is guaranteed to target the entire chest adding size and detail. Always remember to do each of the exercises in a controlled manner so we are not using momentum to do the work for us and keep those gains coming!