Best Chest Exercise

The Best Chest Exercises To Build Huge Pecs:

Functionally speaking, your chest has 3 main movements and if we choose to include these into our training, we can get a deeper contraction and better activation. Try these movements with your right hand and place your left hand on your right chest and see if you can feel these contractions.

Abduction of the Armi.e. now try to bring your arm across your body as if you were performing a cable crossover movement
You should be able to feel an increase in tension in your chest and hence by sneaking in these functional movements even in small amounts, we’ll be able to get better chest recruitment and make your workouts more functional.

Ben Lucas’ Best Chest Exercises

Ben Lucas is a former NRL Cronulla Sharks player and now founder of Flow Athletic, a hybrid fitness and yoga studio. Having been involved with fitness for most of his life, it’s fair to say he knows a thing or two about building muscle.

Before revealing his favourite chest exercises, Ben says it’s important you warm up first. A warm-up for chest day should consist of movement patterns related to what you want to do during your workout. Warmed up muscles provide greater flexibility and are able to generate more explosive power, which should equal greater results.

Incline Barbell Bench Press

An incline barbell bench press (on an incline of around 45 degrees) is more effective at targeting the upper chest and front side of the shoulders.

Lie back with your barbell at shoulder height and ensure your hand grip is facing away from you. Breathe out as you press both arms up and squeeze your chest as you get to the top before slowly returning back to the starting position. Count to three or four as you lower the bar.

To progress, add weight and/or slow down the movement so your muscles are under tension a little longer.

Close Grip Barbell Bench Press

Staying with the barbell, a simple movement of hand placement can help target a different area of the chest. A close grip is great for focusing on both your triceps and your chest while putting less strain on your shoulders.

For this exercise, stay lying on your back at an incline, but have your hands just inside shoulder-width apart. Perform the move in the same way as the incline bench press, breathe out as you push up, and bring the bar down slowly.

Make sure you have a leading foot forward, brace your core and then pull the weight down and across your body. With control, slowly release your arms back into the fly. Repeat.

To progress, simply add more weight.

Chest Dip

Chest dips are not only great for working your chest but also your shoulders, upper back and arms. Why? Because as you lower yourself down into the dip, you fight to stabilise your body which maximises the results.

Barbell Bench Press

Like Ben, Sam is an advocate for the barbell bench press, however, he prefers to standard flat bench move. He recommends performing four sets of six reps at full range, but with as heavy a weight as you can manage loaded on.

Dumbbell Bench Press

With the barbell out the way, Sam likes to switch to dumbbells to perform a similar move, although moving the bench up so it’s at an incline. Sam recommends four sets of 10 reps, pushing the arms up to the full range and squeezing the chest when you get to the top. Bring your arms back down slowly before repeating.

Push-Ups

Sam finishes his chest workout with push-ups, but a serious push-up work-out at that. Start with your hands placed out wide, then neutral (shoulder-width) and then really get the triceps and inner chest working, finish by doing close grip medicine ball push-ups (resting your hands on a medicine ball for an incline).

Perform 10 of each variation with one minute of recovery between sets and go for three sets.

Luke Andrew Best Chest Exercises

Luke Andrew is an ambassador for Vitruvian Form, a single piece of home equipment that can be used to perform a whole range of exercises to work the entire body. It can provide an easy route to a bigger chest from the comfort of your own home. You can pre-order one now, and the bench Luke mentions in many of the exercises can be added as an optional extra

V-Form Incline Bench Press

Lie flat on the bench with your hips and back in contact with the bench surface and shoulder blades round and down. Keep your feet flat on the ground to brace yourself.

Start by holding the handles with palms facing your body at nipple level. Push upwards in a strong fluid motion, medially rotating the hands to that your palms face away from you. Bring your hands closer together at the top of the movement for a deeper contraction.

Dumbbell Adducted Chest Press

Lie flat on the bench with dumbbells in each hand in a natural grip (palms facing inwards). Press the edges of the dumbbells together as you push up into your chest press. At the top with arms fully extended, really push the two dumbbells into each other and focus on squeezing the chest. This simple tweak engages the chest across the full range of movement.

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