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Best Chest Workout For Muscle Growth

 

If you think that pressing a barbell repeatedly on repeat will give you pecs that rival Hercules, you're going to be lying on that bench for a very long time. While pushing movements aren't everything when targeting the chest, according to Blake Holman, C.P.T., a fitness nutrition specialist and sports performance specialist, "the barbell chest press has its merits in that it can target multiple muscles in the chest, arm, and shoulders in just one exercise."

The proper balance between pushing and pulling motions should be established. According to Holman, "a decent rule of thumb is that there should be two pull movements for every push action in your practice." This will promote good posture and guard against injuries.

In fact, Holman claims that the cable chest fly is the ultimate chest exercise since it is the best for developing the entire chest. According to Holman, this exercise, which makes use of a dual-cable system, keeps the working muscles under continual strain, permits complete range of motion, and can be adjusted up or down as necessary. (The cable chest fly technique is described below.)

But diversity is key, just like with any fitness objective. According to Holman, "you are setting yourself up for failure if you are consistently performing the same sorts of activities and aren't adjusting intensity or volume." Your body adjusts to the demands you put on it, so if you don't expose the body to new stimuli, whether they be of a different intensity, volume, or kind, you won't reach your full potential.

Holman shared five of his go-to chest exercises that will help you break out of your bench press rut with the aforementioned information in mind.


5 Chest Exercises You Should Add In Your Workout

Dumbbell Chest Press

Dumbbells have a wider range of motion than a barbell, which emphasises training the chest muscles more.

Lean back on a bench while holding a dumbbell in each hand at your sides. Weights should be raised with palms towards your toes and elbows at a 45-degree angle to the ground.
By extending your elbows until your arms are straight, lift the weights above your chest, then gently lower them back down. Take the weights beyond your shoulders and drive them closer together at the peak of the exercise to make the most of the range of motion provided by dumbbells rather than a barbell.

Do 4 sets of 6–12 repetitions.

Incline Dumbbell Chest Flys

  1. Lean back on a bench while holding a dumbbell in each hand at your sides. Weights should be elevated with palms facing each other, and elbows should be at a 45-degree angle to the ground.
  2. Slowly drop the dumbbells laterally while keeping a tiny bend in your elbows as you slightly retract your shoulder blades. 
  3. Reverse the action by pulling your shoulder blades back and down and bringing the weights back out wide to the beginning position once the dumbbells are almost touching each other at around chest height.
     

Perform four 8–12 rep sets. 

Forward Leaning Chest Dips

  1. Grab each of the dip bars, elevate your body, keeping your arms loose yet straight. Raise your legs so that your thighs are parallel to the floor and bend your knees to a 90-degree angle, almost as if you were sitting in a chair. Throughout the whole workout, keep your lower body in this posture. 
  2. Bend your elbows while keeping them close to your body as you progressively lower yourself until your upper arms are parallel to the floor. Permit your torso to forward slant. Push yourself back up to the starting position after pausing.


Perform four 8–12 rep sets.

Cable Chest Flys

  1. A twin cable machine should be set up with the pulleys on either side being around shoulder-to-chest high. 
  2. Step forward a little so that your arms are spread to the sides at about a 45-degree angle. Grab either handle with each hand.
  3. Slowly bring both hands together in front of the body while keeping them at about chest height. Bend your elbows slightly. After one second of holding the hands together, carefully bring the arms back to the beginning position.


Perform 4 sets of 10 to 15 reps. 

Plate Press

  1. Right in front of your chest, place two lighter weight plates between your palms. 
  2. Press the weight directly out in front of you until your arms are stretched by squeezing the plates together while contracting and concentrating on your chest muscles.
  3. Pull the weights back to your chest by using your lats.


Perform four 12- to 15-rep sets.  

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