When it comes to building a bigger, stronger chest, choosing the right exercises is key. Dr. Mike from RP Strength, a leading authority in the fitness world, has shared his top 5 favorite chest exercises that he personally vouches for. While these exercises are not the only ones that can deliver great results, they’re tried-and-tested moves that can help you develop a well-rounded and powerful chest.
In this article, we’ll break down these exercises and offer insights into how you can incorporate them into your workout routine for maximum muscle growth.
1. Dumbbell Fly: Achieve a Superior Chest Stretch
The dumbbell fly is a staple chest exercise known for providing an intense stretch and contraction in the pectoral muscles. This exercise isolates the chest muscles while allowing for a greater range of motion than a standard bench press.
How to Perform the Dumbbell Fly:
- Lie flat on a bench with a dumbbell in each hand.
- Keep your shoulder blades pinned back and arch your lower back slightly.
- Hold the dumbbells directly above your chest, with a slight bend in your elbows.
- Slowly lower the dumbbells in an arc, focusing on keeping your elbows locked in position.
- Pause when you feel a deep stretch in your chest, then bring the dumbbells back up in the same arc motion.
Pro Tips:
- Control the movement, especially at the bottom, to avoid stressing your shoulder joints.
- Use a moderate weight to focus on form and stretch rather than pure strength.
- Consider performing the exercise on an incline bench for added variation.
2. Cambered Bar Bench Press: Get a Deeper Stretch
The cambered bar bench press takes the standard bench press to the next level by allowing for a deeper range of motion. A cambered bar has a curve, which enables you to lower the bar below your chest for a more intense stretch, promoting better muscle growth.
How to Perform the Cambered Bar Bench Press:
- Set up on a flat or incline bench with a cambered bar.
- Lower the bar slowly, letting it descend below your chest to maximize the stretch in your pecs.
- Pause briefly at the bottom before pressing the bar back up.
Pro Tips:
- Focus on controlled movements to prevent injury, as the deep stretch can be demanding on your muscles.
- Pause at the bottom of the movement to allow for more muscle activation.
- If you don’t have a cambered bar, consider incorporating dumbbells or machines that allow for a similar range of motion.
3. Incline Barbell Press: Build Your Upper Chest
The incline barbell press is an excellent exercise for targeting the upper chest. This variation of the bench press adds a unique challenge and helps build a more defined and proportional chest.
How to Perform the Incline Barbell Press:
- Set an incline bench at a 30 to 45-degree angle.
- Grab the barbell with a grip that feels comfortable for your shoulders.
- Lower the barbell slowly to the upper portion of your chest, just below your clavicles.
- Pause briefly and press the bar back up.
Pro Tips:
- Use different inclines and grip widths (narrow, medium, wide) to hit various angles of the chest.
- Focus on the range of motion, especially at the bottom of the lift, to get a good stretch.
- Start with a moderate weight to maintain control and avoid shoulder strain.
4. Deficit Push-Up: Maximize Your Chest Activation
The deficit push-up is a powerful bodyweight exercise that enhances the standard push-up by increasing the range of motion. By placing your hands on elevated surfaces, like plates or blocks, you can lower your chest further, intensifying the stretch and muscle activation.
How to Perform Deficit Push-Ups:
- Place two raised surfaces (e.g., weight plates or blocks) slightly wider than shoulder-width apart.
- Assume a push-up position with your hands on the elevated surfaces and your feet on the floor.
- Lower your chest between the platforms, aiming for a deep stretch.
- Push back up to the starting position without locking out your elbows.
Pro Tips:
- Keep your hips elevated throughout the movement to ensure the chest, not the hips, is leading.
- Add intensity by slowing the descent or by pausing at the bottom for increased muscle tension.
- Vary hand positions (wide, narrow, forward, or backward) to target different parts of your chest.
5. Machine Chest Press: Controlled Movements for Growth
The machine chest press is a great option for anyone looking for controlled, consistent tension throughout the entire range of motion. Machines allow you to isolate the chest muscles without worrying about balance, making them perfect for beginners and advanced lifters alike.
How to Perform the Machine Chest Press:
- Adjust the seat height so that the handles are at chest level.
- Grasp the handles and press them forward, keeping your chest up and your back slightly arched.
