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5 Tips To Build Your Chest Muscle

There are lots of exercises you can do to build your chest. In fact, Bodybuilding.com’s exercise database lists at least 84 exercises, but you probably don’t want to spend a Monday afternoon – or several Mondays – trying them all out. You just want to know the best exercises to build a muscular chest, no questions asked. We did the work for you, and we found the top 10.

It’s not a list of the hardest chest exercises. It focuses on the best mass manufacturers, with some instruction and explanation to complete each choice. You can exchange exercises from your current routine for these choices, build your own chest workout with a handful of them, or simply try one when your standard chest workout becomes stale.

Knowing the best movements is only part of building your best chest, however. You can group these movements into a complete program in the Muscle-Building Workout Plans on Bodybuilding.com All-Access.

Support your workout with a solid diet and some essential muscle-building supplements, such as whey protein powder, and you’ll crush yourself in no time through the performance trays.

Now, without further ado, here are our 10 best chest building exercises, ranked in no particular order.

1. Barbell Bench Press

You can generate as much power as possible with the dumbbells so that the standard dumbbell bench allows you to move as much weight as possible. It is also easier to control than pressing with heavy weights. This exercise is easy to learn. There are many bench-press programs that you can follow to increase your strength.

Do this near the beginning of your chest training session for heavy ensembles in the lower repetition ranges. Consider varying the width of your grip for more complete chest development.

2.Low-Incline Barbell Bench Press

Many benches are fixed at a very steep angle, which requires a greater contribution from the front deltas than from the chest to move the weight If possible, opt for a less steep slope to hit the upper pectoral muscles without too much stress for the deltas. You can also easily make benches with a low inclination with an adjustable bench on the Smith machine.

If you are really looking to build this tray from an upper part of the chest, the EMG results suggested that by getting a little closer your grip can hammer the fibers of the upper part of the chest much more.

Many chest training sessions start with flat bench movements first, then progress to inclinations, but it’s time to get rid of this bad habit. From time to time, start with the slopes. The advantage is that you will be fresher and able to lift more weight, which increases stress on the upper pectoral fibers and could lead to more growth.

3.Seated Machine Chest Press

The free weight pressing movements on a flat bench is excellent, but the machine’s press has unique advantages. On the one hand, it is easier to slow down repetition, both in the concentric and eccentric phases. Battery-powered machines are also ideal for quickly making sets of falls.

EMG research shows that the machine bench press recruits much less the three deltoid heads (anterior, medial and posterior) than variations in free weight due to a reduced need for humeral stabilization[3], which allows you to really target your pectorals.

Machine exercises at the end of your workout are preferable. For anyone looking to build mass, the machines give you a greater chance to pump your pectoral muscles with a minimum of shoulder assistance.

4.Flat Bench Dumbell Press

With dumbbells, each side of your body must work independently, which recruits more stabilizing muscles; dumbbells are more difficult to control than a dumbbell. The dumbbells also allow a greater range of movement than the bench dumbbells, both at the bottom and top of the movement. Flat-barrel presses allow you to lift a fairly heavyweight, and they are a good alternative if you have been stuck on the dumbbell bench for years.

Apply dumbbell pressure towards the beginning of your chest training for heavy sets in the lower repetition ranges. We generally do not recommend making dumbbell presses in addition to the dumbbell press, because the two movements are so similar.
In fact, the similarity of these movements was confirmed by electromyography (EMG), which showed no significant difference between the dumbbell and the flat-bed dumbbell in terms of muscle activation.

5.Dips

First, make sure to dip with a focus on the pectoral muscles: Place your feet behind you, bend as far forward as possible and let your elbows flare when you dive. Thoracic dips are an excellent spotless alternative to the press to be declined.

Si vous êtes fort, ce mouvement du bas du torse fait un grand finisher ; si vous ne l’êtes pas, vous pouvez le faire plus tôt dans votre session. Il fait un super super-jumelage avec des pompes pour une grosse pompe à la fin de votre séance d’entraînement.

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