Ask most men what they’re working at the gym today and they’ll probably reply with chest. And there’s, in fact, a scientific reason for this inclination to pump up those pecs! Studies have found that both males and females perceive the “perfect” male physique as having a wide, muscular chest that creates the stereotypical V-shaped body. While we’d all love to look like Johnny Bravo, sometimes genetics work against us and the usual fare of flat, incline and decline bench press till you’re blue in the face won’t cut it. You need to be hitting your pecs from every angle, challenging them in different ways, and ensuring you’re working all the fibers. We’ll help you add some variety to your workout to build a chiseled chest that leaves everyone swooning.
- Dumbbell Flyes
Dumbbell flyes are a classic choice for isolating the chest muscles. Focus on really stretching and engaging the pecs as you lower the weights.
How To Do It
Lie flat on the best flat bench with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your arms extended straight up, palms facing each other. Maintain a slight bend in your elbows throughout the exercise. Lower the dumbbells in a wide arc towards the floor, keeping them slightly above the bench. Pause at the bottom of the movement, then slowly bring the dumbbells back together overhead, squeezing your chest muscles at the top.
- Push-ups
Don’t underestimate the power of bodyweight exercises. Push-ups are a fantastic way to build chest strength and endurance while also working the shoulders and triceps as a bonus. Vary your hand placement to target different areas of your chest. For example, a wide grip emphasizes the outer chest, while a close grip focuses on the inner chest.
Advanced Push-Up Variations
For those seeking an extra challenge, consider incorporating these push-up variations:
- Feet Elevated Push-up: Increases the incline, placing more emphasis on the upper chest.
- Deficit Push-up: Elevating your hands increases the range of motion and difficulty.
- Gymnastic Ring/TRX Rope Push-up: Adds instability, challenging core and stabilizer muscles while working the chest.
- Dips
Dips are another compound exercise that works not only your chest but also your triceps and shoulders. They’re a demanding move, but the results are worth it. This versatile move can be adjusted to suit different fitness levels by using assisted dip machines or adding weight.
How To Do It
Grip two parallel bars with your hands shoulder-width apart. Lower your body until your upper arms are parallel to the ground. Press back up to the starting position. For added resistance, you can wear a weight vest or hold dumbbells between your feet.
- Cable Crossovers
To really finish off your chest workout, incorporate cable crossovers. They offer a unique range of motion and allow you to focus on squeezing the chest at the end of each rep.
How To Do It
Attach handles to the lower pulleys of a cable machine. Stand with your feet shoulder-width apart and arms extended, holding the handles. Bring the handles together in front of you, squeezing your chest at the top of the movement. Return to the starting position.
- Floor Press
The floor press is a classic strength-builder that targets the chest in a unique way. By eliminating the bench, you engage your core and stabilizer muscles more, leading to a more complete chest workout.
How To Do It
Lie on the floor with your knees bent and feet flat. Hold a barbell with a slightly wider than shoulder-width grip. Lower the bar to your chest, keeping your elbows tucked in. Press the bar back up to the starting position.
- Decline Dumbbell Flyes
To target the often-neglected lower chest, incorporate decline dumbbell flyes. This exercise stretches the chest muscles and helps to develop a fuller, more balanced physique.
How To Do It
Lie on an incline bench with your feet flat on the floor. Hold dumbbells in each hand and extend your arms out to the sides. Lower the dumbbells in a wide arc until you feel a good stretch in your chest. Bring them back together at the top, squeezing your chest.
- Incline Dumbbell Pullover
Similar to the regular dumbbell pullover, the incline version focuses on the upper chest. It’s a great way to finish off your workout and provide a deep stretch for the chest muscles.
How To Do It
Lie on an incline bench with your knees bent and feet flat. Hold a dumbbell with both hands and extend your arms overhead. Lower the dumbbell behind your head until you feel a good stretch in your upper chest. Return to the starting position.
- Banded Flyes
Banded flyes offer a constant tension throughout the movement, providing a unique stimulus for chest development. They can be performed standing or lying down, allowing for variation.
How To Do It
Attach resistance bands to a secure anchor point at about chest height. Stand with your feet shoulder-width apart and hold the bands with your arms extended. Perform flyes by bringing the bands together in front of you and returning to the starting position.
Wrapping Up
Remember, consistency is key. Aim for 3 – 4 chest workouts per week, varying your reps and sets to keep your muscles challenged. And don’t forget about proper form and nutrition to maximize your results. You’ll also need to get yourself set up with some decent equipment which you can order online from GiantLifting.com and similar reputable brands. With consistency and the right exercises, you’ll be well on your way to an impressive chest.