Many people face the same issue with building muscular chest muscles as others do with building up their legs. This is not necessarily because the exercises are being performed wrong, but mainly because every person has a unique physique. Some can build arms easy, some legs, and others their back. If you have a slow to develop chest, all is not lost. The following are 3 exercises which are easy to perform and isolate your chest for the best results. Be sure you stay patient and keep considering your targets, they will come!
Flat Bench Barbell Chest Press
The flat bench press has been used for many years as the primary chest building exercise. You do not even have to do heavy weights with the bench press to create your muscle gains. All you need is a moderate weight amount that is not too easy, but not too heavy either. That's not to say you can't use heavy weights, this can be good for something different, but is not a necessity if you are just starting out.
Get your form down properly initially before putting weight on. What you want to do is lay beneath the bar to where it is at mid chest level. When holding the bar, ensure your wrists are locked, arms straight, and your thumbs are wrapping around. If your wrists aren't locked you might cause injury to the hand and forearm. Its a good idea to make sure the bar is not sitting on your fingers, as this is not a safe grip and will increase the risk of injury. You can also drop the bar by having a suicide thumb position as well. Wrap the thumb around the bar and be safe!
To get the method right, firstly lay on your back with your shoulder blades pulled back, and your chest pushed out. Think of holding a broom stick between your shoulder blades whilst you are standing. This is the correct technique. As soon as you get your form correct, push the bar away from your body, ensuring your feet remain fixed on the ground. At this stage the bar should be in line with the middle section of your chest. As you come down touch your chest and then push back up in a straight line. Flex your pecs as you are raising the bar to the top. This way you make sure your chest muscle are going to do the effort.
Dumbell Press - Flat
To ensure you hit the chest from different angles, I recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. How you get into position is the only difference. Grab the dumbbells and step over to your bench. As you sit place the dumbbells on top of the meaty area of your thighs. Breath in, and prepare to move into position. Lay back while simultaneously pressing the dumbbells out while blowing out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. A small trick you will do here will help with the exercise. Once you press the dumbbells angle them with your wrist to where the inside portion raises up. This is moving your muscles and working them better than usual.
Chest Fly's
When performing the chest fly your body is going to be in the same position as any chest exercise. Start with elbows slightly bent and then raise the dumbbells whilst keeping bent elbows. As you go downward keep total control since this exercise can easily stress your chest muscles and tear them. Use less weight if you are having any control issues. As you come up, instead of doing the usual method, twist the dumbbells to where palms are facing towards you. This exercise hits the chest muscles coming from a varied angle once again.
These are the top three exercises for building your chest muscles. You can mix things up by using incline and decline on the bench. Although the flat bench works best, these do add more variety. If the bench is in incline, more focus goes to your upper chest. Decline helps the chest but then also is a better triceps builder. Some study has even shown that decline press may not even be necessary if you are already exercising with the incline press.
Flat Bench Barbell Chest Press
The flat bench press has been used for many years as the primary chest building exercise. You do not even have to do heavy weights with the bench press to create your muscle gains. All you need is a moderate weight amount that is not too easy, but not too heavy either. That's not to say you can't use heavy weights, this can be good for something different, but is not a necessity if you are just starting out.
Get your form down properly initially before putting weight on. What you want to do is lay beneath the bar to where it is at mid chest level. When holding the bar, ensure your wrists are locked, arms straight, and your thumbs are wrapping around. If your wrists aren't locked you might cause injury to the hand and forearm. Its a good idea to make sure the bar is not sitting on your fingers, as this is not a safe grip and will increase the risk of injury. You can also drop the bar by having a suicide thumb position as well. Wrap the thumb around the bar and be safe!
To get the method right, firstly lay on your back with your shoulder blades pulled back, and your chest pushed out. Think of holding a broom stick between your shoulder blades whilst you are standing. This is the correct technique. As soon as you get your form correct, push the bar away from your body, ensuring your feet remain fixed on the ground. At this stage the bar should be in line with the middle section of your chest. As you come down touch your chest and then push back up in a straight line. Flex your pecs as you are raising the bar to the top. This way you make sure your chest muscle are going to do the effort.
Dumbell Press - Flat
To ensure you hit the chest from different angles, I recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. How you get into position is the only difference. Grab the dumbbells and step over to your bench. As you sit place the dumbbells on top of the meaty area of your thighs. Breath in, and prepare to move into position. Lay back while simultaneously pressing the dumbbells out while blowing out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. A small trick you will do here will help with the exercise. Once you press the dumbbells angle them with your wrist to where the inside portion raises up. This is moving your muscles and working them better than usual.
Chest Fly's
When performing the chest fly your body is going to be in the same position as any chest exercise. Start with elbows slightly bent and then raise the dumbbells whilst keeping bent elbows. As you go downward keep total control since this exercise can easily stress your chest muscles and tear them. Use less weight if you are having any control issues. As you come up, instead of doing the usual method, twist the dumbbells to where palms are facing towards you. This exercise hits the chest muscles coming from a varied angle once again.
These are the top three exercises for building your chest muscles. You can mix things up by using incline and decline on the bench. Although the flat bench works best, these do add more variety. If the bench is in incline, more focus goes to your upper chest. Decline helps the chest but then also is a better triceps builder. Some study has even shown that decline press may not even be necessary if you are already exercising with the incline press.
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