Do you want to build a bigger chest? Here are 5 BEST chest exercises along with some great strategies of how to really grow that chest fast. This article will show you some compound lifts, some isolation and we’re also going to throw in some supersets.
The chest has a couple different parts to it but what you have to know is that it has an upper and a lower part.
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
Many times you will have to work on one part of your chest more than the other depending on what you need more of.
Some people find it easy to build the lower part of the chest and some people find it harder to build the upper part of the chest.
Incline movements will hit the upper part of the chest whereas declined and flat movements will hit the lower and middle part of the chest.
There’s also the Center part of your chest as well and there are specific ways to target that.
I’ll be going over exercises to target each of these parts so let’s jump right in to the very first and the best exercise for chest.
Incline Barbell or Dumbbell Press
The inclined barbell or dumbbell press is the ultimate chest exercise.
With the barbell you will increase your overall power which will allow you to grab heavier weights for chest and that will help those muscles grow.
With the dumbbells you’re going to hit your chest even more than the barbell because of a free range of motion.
EDITORS NOTE: If you're looking to get bigger or put on more size, here's how to gain muscle and put on 10 pounds in 30 days with this free muscle gain calculator...=> Click Here For Your Free Muscle Building Calculator
How to Perform:
Start by pinching your shoulder blades really tight then lay back and press straight up.
Bring the weights back down slightly higher than your nipple line and make sure you get nice and low to give that chest stretch.
If you want to keep the tension on your chest don’t lock out all the way.
Make sure you go heavy with this one and as soon as you’re done drop the weight and do a superset with some incline dumbbell flyes.
Keep your elbows slightly bent bring your arms out to the sides like you’re about to give someone a big hug and then bring them back in.
Stop right before you get the dumbbells straight up over your shoulders to keep the pressure on your chest.
I would recommend you go heavy on the barbell press. Here’s an example on how to fit these into your workout.
Sets – 8
Reps – 4-6
Rest– 3 minutes
Next we got an exercise for the center of your chest.
Incline Chest Hex Press
Here you’re going to take two dumbbells, hold them together against each other while laying on an inclined bench.
Press with dumbbells straight up and bring them down at a level where the top part of the dumbbell is hitting your chest.
Squeeze the dumbbells together really tight to hit the center of the chest even more.
Sets – 4
Reps – 12-15
Rest– 60 seconds
Next we’re going to do a flat wide grip barbell press.
Bench Press
Here I like to grab the rings on the barbell with my pointer fingers.
Keep your elbows tucked in, arch your back and then lift the barbell up then down to your nipple line and then press straight up.
Again if you want to work on your chest more then avoid the lockout.
Sets – 8
Reps – 4-6
Rest– 3 minutes
Standing Low Cable Chest Flies
On this next exercise were going to hit the upper chest again.
You’re going to grab two cables and position them all the way down at the bottom.
Grab both the cables, walk out a little bit and bring your hands up and together really squeezing at the end of the movement.
When I do this movement I always keep my hands open as much as I can because doing this makes me feel it more in my chest.
Sets – 4
Reps – 12-15
Rest– 60 seconds
Decline Bench Press
Finally here’s a movement for the lower part of the chest.
You are going to grab a barbell and you’re going to use it on a decline bench.
You’re going to bring the barbell under your nipple line at about the start of our rib cage.
Again, press straight up and don’t lock out at the top if you want to keep the tension on the chest.
Sets – 8
Reps – 4-6
Rest– 3 minutes
Conclusion
So that’s pretty much it guys those are my favorite exercises for chest. I usually won’t do all of them in one workout so make sure you spread them out.
Also make sure that you arch your back, pull back your shoulders and really pack them together nice and tight for all of your chest exercises as this will help you focus more on the muscle that you’re targeting.
I hope this article and that it has helped you out.
If you enjoyed this article make sure to comment and share.
What’s Next?
Meet Mark Coles. If you don’t know who he is, he’s the UK’s leading Physique Coach and educator.
He’s also the owner of M10 Fitness, a physique development facility based in the UK.
He’s just competed at his most recent show, and won the OVERALL at British Nationals!
When it comes to building muscle, Mark knows exactly what he’s doing. Just take a look at his own physique, and the incredible results he’s achieved with his own clients below.
 |
 |
He’s been in the industry 15 years, and during that time he has traveled the world studying and developing his craft.
Everything he’s studied, he’s applied to the development of his own physique, which has given him the extra edge when it comes to coaching his clients.
He has recently launched his awesome Cover Model Chest program, where he took world-renowned Cover Model and trainer Kirk Miller through a 12 week chest transformation.
Having played sport for many years and suffered many shoulder injuries, Mark knows only too well the issues people face with slow chest development.
So he put down everything that he knew and delivered it across 12 weeks, Kirk has always struggled with slow development to his chest, so this was a perfect opportunity for Mark to showcase his craft.
They say that pictures say a thousand words, so I guess it’s easier if you guys just take a look at the before and after pictures below.
 |
These results were across a 12 week time frame, and what’s even better is Mark documented the whole journey on video. Over 40 videos covering exercise execution, instruction and motivation.
You also receive the exact workouts that Kirk followed from start to finish.
You can pick up all of the videos, all of the programs, and start growing a better chest immediately….
You can pick up a copy and gain immediate access by clicking on the link below.
40+ VIDEOS FOR A COVER MODEL CHEST!
