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Aug 18, 2023 · To get bigger chest muscles, do exercises that target your pecs. Some good options include push-ups, bench presses, and bar dips. Exercises like side planks are great for targeting your pecs individually while also strengthening your whole core.
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- PEC MUSCLES ANATOMY. Before I cover the best chest training exercises, I want to review the anatomy of the pec muscles. Having a solid understanding of the muscles you’re targeting can help you strengthen your mind-to-muscle connection.
- HOW TO GET BIGGER PECS. If you want to get bigger pecs, you need to overload the chest. But not just one part of the chest, you’ll need to hit all of the muscle fibers I talked about above.
- WHAT ARE THE BEST PEC EXERCISES? The best pec exercises focus on two of the most important factors I mentioned above: overloading and crossing the midline.
- WHAT IS THE BEST DUMBBELL PEC WORKOUT? If you don’t have access to a full gym, but you’ve got plenty of dumbbells, you can still build some impressive pecs.
- 180-Degree Twisting Dumbbell Bench Press. If you're like me and have suffered a torn pec while benching, you'll agree that the barbell bench press is not ideal for everyone.
- Close-Grip Weighted Push-Up. The push-up is a great exercise, but you have to do it a certain way in order to maximize chest activity. Try using the close-grip weighted push-up as a finishing move after you're done trashing your chest with the weights.
- Cable Crossover 21s. Cable work is a great addition to free weights. It provides constant tension throughout the range of motion. But can it match the same level of muscle activation?
- Kettlebell Fly. Kettlebells are harder to grip than dumbbells, which makes you work harder for each rep. Using kettlebells for chest flyes will cause your pecs to recruit more muscle fibers to fight the weight hanging below your palms.
- 5 min
- 2022
- Edward Cooper,Andrew Tracey
- Dips. Why: Unlike the humble press-up (which we’ll get to soon enough) dips require you to lift the entirety of your bodyweight from the ground. More resistance = more growth, even with bodyweight movements.
- Feet elevated press-up. Why: Elevating your feet slightly (or more than slightly) when performing press-ups alters the angle against you, providing more resistance and greater gains.
- Deficit press-up. Why: The key to growth is stimulating your muscles through a full range of motion. By raising your hands up on handles or boxes either side of your body, you’re able to drop yourself below your hands, stretching your chest fully and targeting more muscle fibres.
- Gymnastics rings press-ups. Why: The free-moving nature of the rings don’t just allow you to get a deep stretch in your pecs, but their inherent instability can seriously bulletproof your shoulders.
- Bench Press: Many people might not consider the traditional bench press an exercise to work the upper chest, but indeed, it is. Studies have shown that the flat bench will work the upper chest or clavicular head almost as much as an incline bench, except for certain portions of the movement1.
- Incline Bench Press: If you are using an incline barbell bench, it will already be at a set angle when doing the incline barbell press, so you just need to focus on form cues.
- Reverse Grip Dumbbell Press: Changing your grip from overhand to underhand has a profound effect on upper chest muscle activation. By changing your grip and performing a reverse grip press, you can get up to 30% more upper chest activation.
- Incline Dumbbell Around The World: This chest exercise provides a complete range of motion that will also work the shoulders. Focus on the technique rather than trying to use ultra-heavy weight.
Mar 29, 2024 · Fitness. Workouts. The 20 Best Chest Exercises to Build Stronger Pecs. Check out these exercises and training tips for a bigger, better, stronger chest. by Brett Williams, NASM and Ebenezer...
1 day ago · 1. Flat Bench Press. The bench press is one of the best chest exercises for mass and strength, since compared to most other chest exercises, you can load the bench press up with a relatively heavy...
