A chest workout consists of doing three different chest exercises in succession: the flat bench press, the incline bench press, and the decline bench press. But it needn't be that way.
There are many different exercises and workouts to try if you want to build an impressive pair of pecs, from bodyweight staples to twists on dumbbell classics. You don't have to do a lot of work to get a good chest workout. If you want to work your chest muscles from more angles than the bench press, you should mix up your workouts. If you do that, you will have a bigger and stronger upper torso, which will make you better at pushing heavy objects.
Your Major Chest Muscles, Explained
If you want to develop your pecs, you'll need to target all of the muscles in your chest. In order to target all of the chest muscles, you need to know what they are. This is a guide to your major chest muscles to help you achieve bigger pecs.
- Pectoralis Major: The pectoralis major makes up most of your chest muscle mass. It is large and fan-shaped and is composed of a sternocostal head and a clavicular head.
- Pectoralis Minor: The pectoralis minor lies underneath the pectoralis major. Its job is to help pull the shoulder forward and down.
- Serratus Anterior: Located at the side of the chest wall, you'll notice the serratus anterior in action when you lift weights overhead.
Why Isn't My Chest Growing?
There might be several reasons why your chest isn't growing. Let's go over some of them before we tell you how to fix the problem. If you're not using the right form or warming up properly, you'll have trouble packing on muscle.
Growth struggles may also be caused by your technique. If you want to build muscle, you should pump out slow reps. A study that was published in The Journal of Physiology found that if you do slow, controlled lifts until you are too tired to continue, you will see greater rates of muscle growth, as opposed BaBato doing the same movement quickly.
The British Journal of Sports Medicine found that across 31 studies, high-load dynamic warm-ups greatly enhanced power and strength performance. ‘Warm' muscles are more flexible and are better conditioned to generate explosive power.
How to Activate Your Chest Muscles
In addition to changing your repetition ranges, adjusting the speed at which you lower and raise weights (lifting tempo), and working different parts of your chest (such as your upper chest), it is also important to warm up before your typical chest workout. Almost half of all Britons have been injured while working out at the gym, so it's important to do some mobility and stretching exercises before starting your workout. This will help you lift weights more easily and stay safe while working out.
Although there are different types of warm-ups that can be done before working out, it is generally agreed upon that a dynamic warm-up is the best approach. Dynamic stretches, which are a type of stretching that consists of movements with a progressive range of motion, can help to prepare your muscles for the exercise you're about to do by lengthening them. This can help to reduce the risk of injury when you start to work with heavier loads.
What to Eat for a Bigger Chest
Fitness enthusiasts will know that working out is only half the battle. To get the most out of your efforts to build a bigger chest, you need to eat the right foods. Even if you've been working out consistently, your diet will help build a more healthy, rounded physique, with protein being the most important nutrient. Don't believe us? The study found that adding protein to your diet can help build more muscle, even if you don't increase your workout routine.
Currently, dietary guidelines suggest that you should eat 0.8 grams of protein per kilogram of body weight every day. To build muscle, you'll need to consume approximately 1.6 to 2.0 grams of protein per kilogram of body weight. If your weight is 80 kg, you need between 128 and 160 grams of protein every day.
Be sure to consume carbohydrates before and after exercise – this will help you have enough energy to push yourself harder and last longer during a workout. Additionally, eating carbs will help to prevent your glycogen stores from depleting. If you're finding it difficult to consume enough protein, our guide on whey protein, vegan protein, and protein bars will assist you. Prepping meals in advance and learning how to count macros will improve your nutrition and help you achieve your goal of a larger chest.
Best Upper Chest Exercises
While the standard bench press is usually praised for being an all-around great exercise for strength and size, it might not be the best way to grow your chest. Instead, consider doing five sets of five with a more articulate approach. If you focus on working out your upper chest, it can improve your overall appearance.
Incline Hex Press
When you are working out, you must create tension in your muscles in order for them to break down and then rebuild themselves stronger. The hex press is an exercise that requires you to squeeze two dumbbells together as you press them, which can cause a lot of tension. Doing the hex press on an incline will target your upper chest more. This movement is very humbling and if you usually press 50-60 pound dumbbells, you should use 25 pound weights.
Benefits of the Incline Hex Press
- Chest activation should be more consistent than when using a barbell.
- Requires less floor space than the barbell variation, making it more convenient to set up quickly.
- A lower stability demand allows for a better mind-muscle connection.
How to Do the Dumbbell Landmine Press
Set an adjustable bench at a 30-45 degree angle. Choose a weight that is challenging, but not too heavy, as this exercise is more about contraction and focus than lifting a large amount of weight. Start with the dumbbells on your chest, and press them up and back slightly. Bend your arms at the elbow, lowering the weights until they just graze your shirt. Keep your hands close together and “squeeze” the dumbbells together while you are lifting them.
Incline Dumbbell Press
The incline dumbbell press is a very popular exercise among bodybuilders and powerlifters because it is a versatile and difficult movement that effectively works the chest and shoulders. Pushing down on an inclined surface allows your shoulder to flex more, which is mostly done by the clavicular head of the pecs. The increased range of motion should engage more of the upper chest muscles.
Benefits of the Dumbbell Bench Press
- Well suited for high-intensity loading and can be pushed past failure with the presence of a spotter.
- The angle of the bench can be adjusted to suit individual needs or accommodate injuries.
How to Do the Dumbbell Bench Press
The bench should be set at an incline between 25-40 degrees. Assume a seated position with a dumbbell on each knee. Brace your core muscles and lean back slightly. Begin the movement by “kicking” the dumbbells with your legs into the starting position. Start by planting your feet on the floor and making sure your elbows are under your wrists. Then, press the weight up and slightly back while also moving it inwards towards your midline.
Your dumbbells should be close together in the final position, directly over your shoulder joint. You should also press your upper arm against your torso. To perform the exercise, lower the weights until they touch the chest if possible, and repeat.
Guillotine Press
At first glance, this rare movement may appear to be someone performing a standard bench press incorrectly. However, when done properly, the stretch it provides is fantastic for the upper chest, while not involving the triceps too much. The guillotine press is a weightlifting move performed with a barbell, named after the way the bar is lowered to the neck. The elbows should be flared out to stretch the pectoralis muscle, but be careful not to overdo it if you don't have good shoulder health. Make sure to warm up before starting.
Benefits of the Guillotine Press
- When performed on a low incline, the guillotine press provides an extreme stretch on the pecs.
- The unique range of motion allows for stimulus from an angle that is hard to reach with other movements.
- It only requires light loading to be effective, saving both time and energy on setup.
How to Do the Guillotine Press
Grasp the barbell with a wide grip, then remove it from the rack while lying on a flat or slightly inclined bench. Holding the weight with your elbows flared, slowly lower it towards your neck or clavicle. Do not rest the bar on your neck at any point during the exercise, but hold the bottom position for a moment before pressing back up. Try to “bend” the bar into a U-shape as you press. Stop before any noticeable shoulder discomfort.
The exercise is also well suited to be performed using a Smith machine, as the ideal bar path is either completely vertical or very close to it. Although the Smith machine sometimes has a bad reputation, research suggests that it can stimulate muscle activation and growth just as well as free weights.
Low Cable Flye
A good training program should cover all the different ways a muscle can be used. The pectorals, or pecs, are commonly associated with the pressing of weight, but they also facilitate the horizontal movement of the arm through space. A good chest workout routine should include a lateral flye movement to target the upper chest. The low cable flye is the perfect ending to your next chest day because the cable attachments are set at a low angle, which perfectly mimics the shoulder flexion performed by the pec minor.
Benefits of the Low Cable Flye
- Provides more consistent tension throughout the range of motion than a dumbbell flye.
- Cables offer quick and convenient load adjustment, making this movement ideal for drop sets or cluster training.
- Light, smooth resistance makes this a great option for anyone dealing with an injury.
How to Do the Low Cable Flye
Take a staggered stance, with the cables set below waist level. Let your arms hang behind your body, with your palms facing forward. To scoop the handles, pick them up and move them inwards while rotating your arm so that your elbows are pointing to the sides. To get the most out of this move, squeeze your chest and drive your upper arm against your torso at the top of the move for a strong contraction. Then, slowly return to the starting position. Avoid letting your shoulders elevate at any point.
Dips
Dips are different from press-ups in that you have to lift your entire body weight from the ground. More resistance = more growth, even with bodyweight movements.
To do a pull-up, jump up on two parallel bars or gymnastics rings with your palms facing inward and your arms straight. If you're at home, you can use two boxes or the backs of two chairs. Bend your arms and slowly lower your body until your elbows are at right angles. Make sure your elbows don't flare out. After you bring yourself back up to the top, squeeze your chest and arms hard before repeating the process.
Feet elevated press-up
When you do press-ups with your feet elevated, it changes the angle of your body, making it harder to do the press-up and giving you a better workout. The following text will discuss how to properly press weights in order to avoid hurting your chest. You will also learn how to emphasize parts of your chest that can often be missed when pressing weights.
The box should be high enough that when your legs are extended, your hips and thighs are at a 90-degree angle to your trunk. To do a standing box jump, start by kicking both feet up onto a box or bench that is high enough that when your legs are extended, your hips and thighs are at a 90-degree angle to your trunk. Get into a push-up position with your hands on the ground, shoulder-width apart. Lower your chest to the ground slowly, and then press back up explosively to full extension. The harder it is to lift your feet, the more you will work your shoulder muscles.
Deficit press-up
To grow, it is key to stimulate your muscles through a full range of motion. You can stretch your chest more fully and target more muscle fibers by dropping yourself below your hands on handles or boxes on either side of your body.
How: Assume a strong plank position, with your core tight and hands gripping a pair of handles, or dumbbells or placed on two benches, on either side of your body. Pull your elbows toward each other as you lower your chest toward the floor, feeling a deep stretch in your chest and shoulders as you go. Keep your elbows close to your body as you push back up explosively.
