Effective exercises are key to any chest routine. Effective exercises not only build the pectoral muscles but also incorporate and strengthen the triceps and shoulders for safety and stability. The pectorals are large muscles, and a variety of exercises should be used to facilitate muscle hypertrophy and strength.
Barbell Bench Press
The barbell bench press is probably the most well-known gym exercise. It's a common exercise used by nearly everyone because it works the chest muscles and triceps. It is also a good exercise to assess chest strength and track growth. The barbell bench press can be difficult to master for beginners, as it requires some balance and coordination to perform safely and correctly. A spotter should always be used due to the risk involved.
Dumbbell Fly
The dumbbell fly directly isolates the chest muscles, which makes it an ideal exercise to superset with, or follow, a bench press. There is no elbow or wrist movement, and the only movement is at the shoulder joints, which makes the pectorals the only muscle group worked.
Declined Bench Dumbbell Press
The declined bench dumbbell press targets the lower portion of the chest muscle, some muscles of the back and the triceps. It's done by performing the dumbbell chest press on a declined bench, which means the head is the lowest point of the body. Dumbbells are used for additional challenge. Using dumbbells works the muscles to balance the body while performing the exercise.
Inclined Barbell Bench Press
The inclined barbell bench press isolates the upper part of the muscles as well as the triceps. It's completed by performing the barbell bench press on an inclined bench, which means the head is the highest point of the body. Using a barbell and the correct equipment allows the control of more weight than a standard bench press exercise.
Inclined Bench Dumbbell Press
The inclined bench dumbbell press targets the upper part of the chest muscles and also the triceps. It's performed in a very similar way to the inclined barbell chest press, but with dumbbells in place of the barbell for additional challenge. The dumbbells balance the body while the exercise is performed.
Chest Fly Machine (Pec Deck)
The chest fly machine, commonly called the "pec deck," is a great exercise to assist beginners in isolating the chest muscles. It also may increase the flexibility of the chest muscles and decrease the risk associated with the dumbbell fly exercise.
Cable Crossover
Cable crossover exercises isolate the entire chest muscle group. The cable crossover is often used as an alternative to the dumbbell fly or the pec deck. Sometimes called cable flies, they are usually in a superset with other chest exercises to work the chest muscles to increase intensity.
Chest Dips
Chest dips are a variation on the popular triceps dip. To perform the exercise correctly, lean further forward to focus on the chest muscles instead of the shoulders and triceps. Chest dips are commonly overlooked but provide a great body-weight exercise to build the chest.
Seated Chest Press
The seated chest press is mostly used by beginners due to its low level of risk and its ability to isolate the chest muscles. When using fixed path machines, it's imperative that the machine is set up correctly for each individual to maximize work and results.
Pushups
Pushups are excellent for strengthening the chest muscles and the arms. In addition, if correct exercise posture is used during the pushup exercise, the abdominals, legs and back are also strengthened. Variations of the pushup can be used to maximize results.
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