Four exercises that are essential to develop a strong and muscular chest–helping build the foundation for an aesthetic physique
The chest can make or break your physique. A lagging-chest can turn an otherwise aesthetic build into a dud. Building a big, bulletproof chest takes knowledge and dedication. In this article, we highlight some of the best chest exercises known to man.
BARBELL BENCH PRESS
The bench press is a lift that everyone who is into fitness should be doing, it is the gold standard of chest exercises. Your chest will never reach its true potential without the bench press or a similar exercise, period. In order to get the most out of it, you need to check your form carefully. Look at Youtube videos for ideas on proper form. In order to work the pectorals specifically, use a wide grip on the bar. A close grip can be used to work the traps and arms more. You can mix in incline barbell bench presses to work the top of the chest and shoulders a bit more intensely.
DUMBBELL BENCH PRESS
It’s a good idea to switch in a dumb bell bench press lift every once in a while. This ensures that you’re left and right pectorals are growing at an even pace. When you are at the peak of the concentric phase of the lift, tap the weights together in the middle of your body and hold them there for a second. During the eccentric phase, lower the weights slowly and breathe. Do decline dumbbell bench presses to help round out the lower portion of your chest. As with the barbell bench, incline dumbbell presses can be used to work the shoulders more.
The chest dip is a staff favorite here at Dual FIT, it’s a fun exercise to add into your routine. You perform a chest dip much like you would a normal dip, but instead of aligning your body vertical you want to lean forward as much as you can. This takes the stress off of the triceps and plants it onto the lower chest. Resist rocking back and forth during chest dips, you want your body to stay leaned forward for the duration of the rep.
If these exercises were a family, the pushup would be the ol’ grandpa who wakes up at 5:30 a.m. and goes fishing. Pushups have been around since the dawn of man, and are a rock-solid, reliable way to build up your chest. They also work the shoulders, arms, back, abdominals, and even legs. Form is key when doing pushups! Go all the way down and keep your elbows tucked in. Don’t allow your core to sag, keep it firm. Rather than doing a very high number of reps, try doing less but with some added weight from a belt.
Hit the gym hard with these exercises and you WILL build up a solid chest that you can be proud of. With chest exercises, it is very important to pause your lifts at the top of each rep. Also, make a mind-muscle connection during the eccentric (or lowering) phase of each rep. This ensures an even and aesthetic muscle tone in the chest.