Need help developing your chest for that muscle packed action hero look?
Gentlemen, let’s be real for a minute. You’ve been hitting the gym, smashing your routines, but your chest gains still aren’t popping like you want them to. If you’re serious about increasing your chest gains there’s no nice way to say it but you honestly need to step up your game up. The same way UFC fighters tap out when they’ve had enough is the same way your chest needs to tap out of your chest workout- except in carefully guided way. That doesn’t mean you need to destroy your elbows with thousands of push ups a day, it mean that you need to target all parts of your chest evenly and effectively. Namely, the top part of your chest also known as the upper chest, mid chest fibers and lower pecs. In the interim your also need movements to hit those inner chest fibers but for now lets take it one step at a time.
1. Inclined Barbell Bench Press
The incline press targets the upper pectoral muscles aka upper chest, and is highly effective to develop the appearance of well rounded chest. For that impressive superhero look, add this exercise to your chest workout rotine.
Instructions:
- Set the bench to a 30-45 degree incline.
- Grab the barbell with a grip slightly wider than shoulder-width.
- Lower the barbell slowly to your upper chest.
- Push the barbell back up until your arms are fully extended.
Muscles Targeted: Upper chest (clavicular head of pectoralis major), front deltoids, and triceps.
Why it’s Essential: This angle shifts the focus to the upper part of your chest, which is often neglected but crucial for a balanced, muscular look.
2. Flat Bench Press
The flat barbell bench press is a classic exercise that delivers balanced stress to both heads of the pectoral muscles, making it ideal for comprehensive chest development. It primarily targets the middle and lower portions of the chest, serving as an excellent all-around exercise for building a stronger, fuller chest.
Instructions:
- Lie flat on the bench with your feet planted firmly on the ground.
- Grip the barbell with hands slightly wider than shoulder-width.
- Lower the barbell to your chest.
- Push barbell back up to the starting position and repeat.
Muscles Targeted: Middle chest (sternocostal head of pectoralis major), front deltoids, and triceps.
Why it’s Essential: This is your bread-and-butter exercise for overall chest development. If you’re only doing one chest exercise, make it this one.
3. Inclined Dumbbell Bench Press
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Instructions:
- Set the bench to a 30-45 degree incline.
- Hold a dumbbell in each hand, with palms facing forward.
- Lower the dumbbells to your chest.
- Push them back up until your arms are fully extended.
Muscles Targeted: Upper chest, front deltoids, triceps.
Why it’s Essential: Dumbbells force each side of your chest to work independently, which helps correct imbalances and provides a fuller contraction.
4. Flat Dumbbell Bench Press
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Instructions:
- Lie flat on the bench with a dumbbell in each hand, on chest.
- Push dumbbells away from chest in a controlled manner.
- When elbows get close to full extension, bring dumbbells slowly back to start position.
- Make sure elbows aren’t flaring out and instead diagonal to avoid injury.
Muscles Targeted: Upper chest, front deltoids, triceps.
Why it’s Essential: Dumbbells force each side of your chest to work independently, which helps correct imbalances and provides a fuller contraction.
4. Decline Pushups
The full range of motion in decline pushups provides greater strength benefits compared to partial-range movements. This exercise enhances both chest development and shoulder strength, making it an excellent addition to the end of your chest routine.
Instructions:
- Place feet on an elevated bench or platform with hands on the floor.
- Adjust hand placement and lower your body by bending elbows in a controlled manner as low as possible
- Push back up to the starting position.
Muscles Targeted: Upper chest, front deltoids, triceps.
Why it’s Essential: This variation shifts the focus to the upper part of your chest, enhancing the overall definition.
5. Diamond Pushups
The full range of motion in decline pushups provides greater strength benefits compared to partial-range movements. This exercise enhances both chest development and shoulder strength, making it an excellent addition to the end of your chest routine.
Instructions:
- Get into a pushup position but with your hands close together, forming a diamond shape.
- Lower your body until your chest almost touches your hands.
- Push back up to the starting position.
Muscles Targeted: Inner chest, triceps.
Why it’s Essential: This move narrows your hand placement to hit the inner chest fibers of your chest. Perfect motion to develop an impressive inner chest.
6. Dips
The full range of motion in decline pushups provides greater strength benefits compared to partial-range movements. This exercise enhances both chest development and shoulder strength, making it an excellent addition to the end of your chest routine.
Instructions:
- Find parallel bars and hoist yourself up.
- Lean slightly forward and lower your body until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
Muscles Targeted: Lower chest, triceps, front deltoids.
Why it’s Essential: Dips are a fantastic bodyweight exercise that engages your chest and triceps while allowing you to adjust the angle to emphasize the chest.
7. Dumbbell Flys
Dumbbell flyes effectively target the pectoral muscles by stretching the chest fibers, which enhances flexibility and promotes hypertrophy by incorporating a greater range of motion. Shoulder muscles, triceps, and some biceps provides stability for this exercise and as a result affects both the larger and smaller chest musclesto develop a more defined ‘chest seperation’.
Instructions:
- Sit on the bench with a 30 to 45-degree incline or flat, and keep your feet flat on the floor.
- Lie back and lift the dumbbells over your chest, extend arms with weights directly above your chest
- Keep elbows slightly bent and slowly lower weights away from midline of body to feel slight stretch in chest and repeat.
Muscles Targeted: Lower chest, triceps, front deltoids.
Why it’s Essential: Dumbbell flys are great for building immense shoulder and chest strength.
8. Inclined Bench-Single Arm Dumbbell Raise Crossover
This exercise is similar to cable cross overs that target the upper chest, except are done on an inclined bench with dumbbells. So I’m sure you can picture the range of motion required, if not check out the amazingly helpful video by one of the best, “Benny the Ox”. Keep in mind that this is the best way to finish your chest workout routine for that added muscle tear to increase your chest gains.
Instructions:
- Sit on the bench with a 30 to 45-degree incline or flat, and keep your feet flat on the floor.
- Place dumbbell on thigh with arm being used, sit on bench then lower weight to your side with palms facing up
- With elbow slightly bent raise dumbbell in a vertical manner slowly until slightly passed the midline of your chest
- Squeeze pecs at the top of movement then slowly lower to start position and repeat.
Muscles Targeted: Inner middle and upper chest fiber, as well as te front deltoid muscles.
Why it’s Essential: Great inner chest workout for chest to have a full more packed appearance.
8. Inclined Bench-Single Arm Dumbbell Raise Crossover
Instructions:
- Set the bench to a slight incline.
- Lie back and hold a dumbbell in one hand.
- With a slight bend in your elbow, lower the dumbbell across your chest.
- Raise the dumbbell back up to the starting position.
Muscles Targeted: Inner chest fibers, with emphasis on the pectoral contraction.
Why it’s Essential: This exercise is perfect for isolating the inner chest. Using one arm at a time lets you focus deeply on the muscle, creating a more effective contraction.
Tips for Maximum Gains
- Form Over Weight: Always prioritize good form over lifting heavier weights. Bad form can lead to injuries and poor results.
- Mind-Muscle Connection: Really focus on feeling the muscle work during each exercise. It’s not just about moving the weight; it’s about making your chest do the work.
- Consistency is Key: Stick with your routine and gradually increase the weight or intensity as you progress.
- Recovery Matters: Give your muscles time to recover. Aim for at least 48 hours between intense chest workouts.
Incorporate these exercises into your routine, and watch as your chest transforms from average to awe-inspiring. Remember, the road to a stronger, bigger chest isn’t a sprint—it’s a marathon. Keep pushing, stay consistent, and soon enough, those gains will be popping like never before. Now, go crush it!
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