fbpx
Home / Movement / The Best 8 Exercises To Build Chest Muscles

The Best 8 Exercises To Build Chest Muscles

For all bodybuilding aficionados, “pecs” day is the session not to be missed under any circumstances. Often placed as a priority in the program, this muscle group does not dislodge the Monday evening niche, that day when all the benches of Barbell Bench Press are occupied.

Why, among all the muscle groups that we can take pleasure in developing, the pectoral muscles are at the top of the list?

Simply because it’s the most visible muscle, the one that gives size to the bust and that we see every morning in the mirror.

Also, “having big pecs” is tacitly the sign that one is broomed, and its level of development places you spontaneously in the silent hierarchy of those whom one looks at and whom one envies.

Through this part dedicated to the pectorals, we will give you a little overview of the different exercises to perform to develop it, but also on everything that can prevent them from progressing and finally, which can mark an end to your progress.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

1- Dumbbell Bench Press

With dumbbells, having to keep each hand in balance and correctly adjusting the two trajectories during movement, placement, and spreading of the hands means that necessarily, a large number of peripheral muscles and stabilizers will be much more stressed. The pectorals are logically less stressed than with the bar, they wear out less quickly, but all the other muscles work more intensely: it is, therefore, a more global, more complete work, even if it involves using a lower total load.

Dumbbells provide a better range of motion. The stretch will be increased relative to the bar and the contraction at the top of the movement too, especially if you do an internal rotation at the end of the movement.

Unfortunately, dumbbells require better technical control which is a bit complicated when you are a beginner in bodybuilding. After passing the beginner stage, there is practically no problem using them!

Setting up at the Dumbbell Bench Press can also be a problem, it will be safer and more convenient to have someone to assist you.

It is, therefore, preferable to use the bar to intensify the work on the pectoral muscles, so if you wish to lift heavy… provided you feel the pectoral muscles well on this movement! But for the health of the shoulders, and for a more global work: prefer the dumbbells.

How To Make A Dumbbell Bench Press

Grab the overhand dumbbells. Lie down on a flat bench, back pressed against the backrest, and put your feet on the ground. Position yourself with the dumbbells on each side of the torso, tighten the shoulder blades so that your shoulders are placed behind. They must not advance during the movement.

Push each dumbbell upward in a converging movement, contracting the pecs, until your arms are straight and the dumbbells gathered above your head. Then, go back down to the starting position and start again until the end of your series.

2- Decline Barbell Bench Press

If the Barbell Bench Press makes it possible to work all of the pectoral muscles, the Incline Barbell Bench Press makes it possible to use the upper chest more. And to have a good balance of your muscles, head to the Decline Barbell Bench Press, which will make your lower chest work harder. This part of your chest will require you to push heavier weights, which is why the initial position diverges from the other two weight training techniques.

The advantage of this exercise by Decline Barbell Bench Press is that in addition to drawing your chest harmoniously, you will also gain strength.

How To Make A Decline Barbell Bench Press

As the name suggests, the Decline Barbell Bench Press should be made with the head lower than the pelvis. For this, you will need to use a weight bench inclined between 30 and 40 °. Most practitioners opt for an inclination of 30 °, but you are free to vary this inclination somewhat if you do not exceed 40 °.

Lie down, head down, while keeping your head and pelvis in good contact with the bench. Place your hands on the bar above you, spreading them slightly more than the width of your shoulders. Your hands should be placed so that your thumbs are facing inward. Your feet, on the other hand, should be positioned so that they are locked. Normally, your forearms should be 90 ° to the bar.

Once the basic position has been acquired, you can start the exercise. Slightly lift the bar and gently descend to the bottom of your pecs, while inhaling throughout the descent. The bar should arrive just below your nipples. Slowly go back up while exhaling and contracting your pectorals and triceps for better efficiency. Repeat this series several times, contracting your pectorals when you hold the bar above your head.

3- Incline Barbell Bench Press

If you need to build your upper chest to balance your chest, the Incline Barbell Bench Press is the perfect exercise. Just add it to your regular exercises and is a real compliment to the Barbell Bench Press. Besides, the Incline Barbell Bench Press should be executed preferably at the start of your session.

How To Make A Incline Barbell Bench Press

The backrest is adjusted at an angle of about 30 to 60 degrees. If you are using dumbbells, start standing with two dumbbells in your hand and then sit with them on your thighs. This helps to avoid picking them up on the ground.
Starting position for the strength training exercise, lying on the Incline Barbell Bench Press, dumbbells against shoulders, overhand hands, and raised feet. Slowly raise and lower the dumbbells without locking in the high position or stopping in the low position. At the end of the series, straighten up and place the dumbbells on your thighs.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

4- Pec Deck

This bodybuilding exercise involves the pectorals. It is an isolation exercise that allows you to work on a large amplitude. Very appreciated by beginners, the “butterfly” generally finalizes the pectoral session after the basic movements. If you work in a long enough series, it will give you very good sensations and intense congestion.

It also has the advantage of providing a constant resistance compared to the dumbbells which can be interesting to solicit the inside of the pectorals when the arms are one against the other.

How To Make A Pec Deck

1- Starting position

  • Sit on the machine, back firmly pressed against the backrest.
  • Place your feet flat on the floor, shoulder-width apart, and bend your knees approximately 90 degrees.
  • Grasp the handles and, if so equipped, place the forearms against the supports so that the elbows form a 90-degree angle.
  • The arms should be parallel to the floor and in line with the shoulders or slightly below.

2- Execution of the movement

Bring the supports together
  • Gently push the supports simultaneously, contracting only the center of the chest.
  • Hold the contraction for one second after reaching the final position.
Keep the supports away
  • Return to the starting position, still gently, until the chest muscles are fully stretched.

Repeat the movement until the end of your series.

5- Incline Dumbbell Flyes

This bodybuilding exercise is an isolation exercise that allows you to work the upper part of the pectoral muscles. It minimizes the intervention of the shoulders and hardly requests the triceps. Generally, this strength training exercise is placed at the end of the chest session as a finishing movement after heavy exercises for mass.

How To Make A Incline Dumbbell Flyes

  • Adjust the bench so that the incline is between 30 ° and 45 °. Do not go beyond 45 ° as this would increase the participation of the deltoid in this chest exercise.
  • Lie on your back, feet flat on the floor, shoulder-width apart, and knees bent 90 °.
  • Hold a dumbbell in each hand with a neutral grip and extend your arms above your chest. Bend your elbows slightly.
  • Inhale deeply by lowering your arms sideways. Keep your elbows locked in a slightly bent position during the entire movement.
  • When the arms reach shoulder level (or slightly below) and you feel a strong stretch in the shoulders, lift the dumbbells slowly and smoothly while exhaling. Do not stop in the down position.
  • Make sure that your arms stay in line with your shoulders during the whole exercise.

6- Weighted Dips

A benchmark exercise for building your upper body, Weighted Dips is a very complete bodybuilding movement, mainly focused on the pectorals and triceps. Exercise at simple bodyweight, offers the advantage of being able to be performed anywhere. Discover this movement, as well as its variants.

How To Make A Weighted Dips

Starting position between the parallel bars spaced about 60 cm apart, the knees bent and the bust leaning forward. Descend until the arms are parallel to the ground then return to the starting position, without locking the joints.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

7- Barbell Bench Press

Barbell Bench Press is the exercise par excellence to work on the whole chest.

Very complete exercise, it is the most practiced in fitness rooms. The Barbell Bench Press allows you to work with heavy loads and gain muscle mass in the chest area quickly and efficiently.

How To Make A Barbell Bench Press

Starting position lying on the Barbell Bench Press. The bar placed on the supports is at eye level. Place your hands on the bar, overhand, a distance slightly greater than the width of your shoulders. Bend the legs and fold them down so that the lower back is well glued to the bench and avoid arching. You can also put your feet on the edge of the bench or flat on the ground for more balance but do not lift your buttocks when pushing.
Unhook the bar from the supports and immobilize it with outstretched arms. It is then at the level of the top of the pectorals. Lower the load slowly, controlling it, until it brushes against the pectoral muscles. Return to the original position.
Note that the movement of the Barbell Bench Press is not strictly vertical. In the end, gently rest the bar on the supports with the help of the partner.

8- Cable Crossover

Discarding them at the Cable Crossover is an exercise in isolation for the pecs. This is an exercise that is mainly performed at the end of the session to congest the pectorals or even at the start of the session to warm them up. To perform this exercise, you will need two pulleys spaced from each other and each connected to a handle.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

How To Make A Cable Crossover

Here is the technique to use to achieve the perfect spreads at the Cable Crossover:

  • Place yourself between two Cable Crossovers and grasp the two handles of the high pulleys.
  • Lean slightly forward (to counter the effect of the pulleys which tend to take you back) and keep your back straight, very slightly arched and torso extended.
  • Slightly bend the arms and bring the handles in front of you to the force of the pecs, you can cross the handles to increase the amplitude.
  • Take a slight break once the contraction position is reached.
  • Then go back without fully extending your arms, and without releasing the handles, to keep a continuous tension.
  • This exercise is to be performed slowly and smoothly.

You must breathe out during the contraction phase (when you are moving your arms forward), and inhale during the stretching phase (when you are going backward).

Please follow and like us:

About Body@Building_Step

Check Also

Push Up

The Push Up is a polyarticular bodyweight exercise involving the shoulders, elbows, and wrists. It, …