Want a bigger chest and more round pecs? I know you do, in this Article I will cover 6 Best Exercises to Build Bigger Chest. So come on let’s see 6 better ways to get a bigger chest. Getting your dream pecs requires dedication, hard work and most important of all, you need to know the right workouts and perfect postures.
6 Best Exercises to Build a Bigger Chest
BARBLE BENCH PRESS
As the chest schedule goes BENCH PRESS is the ultimate muscle builder. It is very popular in strength training; even a beginner can tell you how important Bench Press is for the development of chest, but doing Bench Press solely is not enough for a good looking chest. Remember it’s not about how much weight you lift, it’s about how properly you do it.
Dos and Don’ts
Remember to squeeze your pecs when you lift, squeezing is very important in developing your chest and adding mass to it. Never let your elbows get lower than your shoulder while doing Bench Press. Remember to breathe out while you lift the weight. Don’t go for Shoulders or Triceps two days before your chest schedule. When you go for chest only go for it, do it big don’t add Abs or others.
Yes Push-ups! You heard me right, that is the most basic workout of a good looking chest. Don’t take it lightly; lifting your body weight in a perfect posture is not an easy task.
Set a target number and go for it, say 100 for advanced and 50 for beginners. You either do it as the first thing in your work out or in between bench press and flyes but remember the posture is very important. Once you have the strength and stamina for a hundred push-ups without breaking sweat then it’s time to try more advanced variations.
Dos and Don’ts
Just because it’s called a push up doesn’t mean you should only push, you should concentrate on the lowering part too. Come down as slow as you can.
Keep it real and hard, don’t keep your hands too widely, it lessens the impact on your chest and gives pain to your shoulder. Instead place your arms in your shoulder width; it gives the edge of pressure and strength you want. Do stretch a little. Have a proper stretching after pushups or else your muscles will get too tired. Keep it straight and stiff. Never bend your spine or lower your hip, move up and down as a single body. Go slow. As I said posture is important so do them slowly, posture is way important then number of reps done.
INCLINE BENCH PRESS
Whether it’s Barbell or Dumbbell, Incline Press is a great way to improve upper pectoral muscle. Although I prefer Dumbbell for Incline Press as it gives more scope to stretch your pecs, you should not habituate your body for a monotonous workout mix it up put in a Barbell/Cable press in there.
The benefit Incline press is that you get to have more rounded pecs. Let’s just say Incline is more supportive than normal Bench Press as it stabilizes the Lumbar spine, means you can’t get to do bridging or arching in Bench Press. And Instead of the sternal ones it works more on the clavicular pecs and all this while giving pressure to the Triceps and Deltoid too. (http://breakingmuscle.com/strength-conditioning/the-pros-and-cons-of-the-incline-press) While doing the Incline Press the angle is more important than number of reps or weight you put on, you don’t have to prove anything to anybody by adding more weight than you can do. Just focus on improving your strength and stamina and getting jaw dropping looks.
Dos and Don’ts
As I said angle is important, unlike normal Bench Press which works on your shoulder and elbows, Incline Press works on shoulders and triceps so the more you rise the height of the bench the more you involve your shoulder. When the Barbell is low, means near to your body it should be in the middle of your neck and nipples. As I said you get to arch your back in Incline Press but don’t arch too much as your back may get too stressed.
Here we are to the one and only Decline Press or the Inverse Bench Press. As I said earlier Incline works on the upper Pectoral Muscle so does Decline too. So what’s the difference why should we do it? The answer is Decline works on both upper and lower Pecs but works more and better on lower pecs.
Do you know that Decline Dumbbell had rating of 93% in IEMG max rating which is highest of all Pectoral major tests? (https://www.reddit.com/r/AdvancedFitness/comments/1qj8tk/decline_bench/cddu1rc)
And Decline Barbell got the second highest of 92%.
Needless to say developing lower pecs gives you rounded look. What? How to do it? I’ll tell you, that’s what I’m here for. Get your bench to a 30-40 degree angle. Your head shoulders and hips/glutes should always be in contact to the bench and a slight arch in the lumbar spine, remember I just said ‘slight’. Get a neutral grip of weights means your palms should face each other. But they should have a slight gap between them. Keeping them separately extend your arms to full extent and flex your triceps as hard as you can. By keeping them separate you work each arm separately by balancing the weights on them. Lowering them just short enough to touch your lower chest and stop for a second and then repeat again for reps.
Dos and Don’ts
Don’t feed your ego keep a spotter, i.e. a person to assist you with your weights to put them on the ground or with safety concerns allowing you to avoid shoulder injuries. Keep the dumbbells separated by two inches. Do it as the last Press exercise of the day, as it targets lower chest more.
Why dumbbells? They give wide and deep motion to muscle during Bench Press. Dumbbells also need your triceps and deltoid muscles as stabilizing muscles for Bench Press.
I told you I’ll tell six ways so I’m telling a three in one here or a threesome! Nope never mind. Let’s get to the point.
The flyes are a good upper body workout to stimulate the pectoral muscles. The pectoral and deltoid muscles are involved in this to seize the weights inwards.
In this the elbows and arms are mostly almost stay fixed and unlike other chest workouts flyes don’t involve triceps which are located in the back of the upper arm.
The Dumbbell Flyes are done by laying flat on the bench holding Dumbbells in both hands, they are also done in Incline and Decline postures too.
Depending on the pecs area one wants to work you use an Incline posture for upper pecs and Decline for lower. But the Flat Bench Flyes are an overall workout involving upper, middle and lower pecs.
Flat Bench Dumbbell Flyes
This targets the chest as directly as possible since you are in a flat position and supported by the bench completely under you but be careful not to lift your back, it is the most common mistake you see out there.
Flyes stretches the chest cavity making it wider and stronger so if you do it right you get it right.
Incline Dumbbell Flyes
These target the fibers of Clavicular head of the Pectoralis Major means upper chest. You may want to use it as a pre-exhausting workout, means before all other workouts because the chest will get tired and fail before any other secondary muscle like triceps or deltoids.
They help us in a great way to add more mass to the upper chest.
Ensure that you squeeze your chest at the top to get maximum contraction of your chest.
Decline Dumbbell Flyes
This or any other flye workout’s main goal is to Target your chest muscle or pectoralis major. Using the Decline Bench Press focuses more on the lower part of your chest.
For Decline Bench to effectively work on your chest make sure that you contract your chest not your deltoid all the way back and forth.
But don’t just depend on Decline Flyes because this is not the one you should rely on. The American Council on Exercise published the results of a nine-exercise study; they tracked the rate of several exercises.
Incline Flyes came fifth on the list, but Decline Flyes did not even have the ninth place in the Nine-Exercise Study.
All the flyes use the arms as levers at their longest possible length they have the strength to pull the weight less than the other press exercises for same muscles. Because of this there is a large risk ofdamage to shoulder injury or other related ligaments or tendons. So be careful while doing flyes and better to start off with low weights.
Bar Dips are great Bodyweight and Compound exercise. They make a good addition to Bench Press and give you powerful and defined Triceps.
Dips are one of the few upper body CKC (Closed Kinetic Chain) workouts, means moving only your body while your hands or legs or in a steady position.
You know Dips are more superior to Push Ups, because you lift all of your weight with Dips but with Push Ups you only lift half of it.
You can do them at home or at a park on dip bars and some gyms even have machines that give you support in your body weight in case you can’t lift all of your weight.
Dips are not completed until you lock your elbows so the last few inches you struggle to lock them gives you great lockout strength.