Building a well-developed chest is a priority for many people who are serious about fitness. Achieving faster chest muscle growth requires consistency, progressive overload, and proper exercise selection.
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In this article, we’ll dive into ten scientifically-backed exercises that target the chest effectively and promote rapid muscle hypertrophy. Each exercise will be explained, along with a look into how they target different parts of the chest and why they work based on scientific research.
The Anatomy of the Chest
Before jumping into the exercises, it’s essential to understand the chest’s anatomy to grasp how to hit each part efficiently. The chest muscles consist primarily of the pectoralis major, pectoralis minor, and the serratus anterior. The pectoralis major is the largest muscle, covering the majority of the chest, and it has two heads: the clavicular (upper chest) and sternal (mid and lower chest). Exercises targeting both the upper and lower portions of the chest will ensure a balanced, full development.
1. Barbell Bench Press
The barbell bench press is a cornerstone chest exercise that targets the pectoralis major, triceps, and anterior deltoids.
This compound movement allows for the use of heavier weights compared to most exercises, leading to significant overload and muscle growth. Research suggests that exercises that allow for heavy loads are critical for hypertrophy, as they stimulate both type I and type II muscle fibres, leading to greater overall muscle recruitment (Schoenfeld, 2010). The bench press can be performed flat, on an incline, or on a decline, each emphasising a different part of the chest.
How to Perform:
- Lie on a bench with your feet flat on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Lower the bar slowly to your chest, ensuring elbows are at about a 75-degree angle to your torso.
- Press the barbell back up to the starting position, fully extending your arms.
Variations:
- Incline Barbell Bench Press: Focuses more on the clavicular head of the chest.
- Decline Barbell Bench Press: Places more emphasis on the lower chest.
2. Dumbbell Bench Press
Dumbbell bench press offers a broader range of motion than its barbell counterpart, promoting a deeper stretch at the bottom and a better contraction at the top of the movement.
The independent movement of each arm also corrects any muscle imbalances, forcing the weaker side to work just as hard as the dominant side. According to research from the American Council on Exercise, dumbbell exercises result in greater muscle activation in the chest when compared to barbell exercises (Contreras et al., 2013).
How to Perform:
- Lie flat on a bench with a dumbbell in each hand.
- Position your hands directly above your chest with your palms facing forward.
- Slowly lower the dumbbells until they’re at the sides of your chest.
- Press the dumbbells back up by extending your arms and squeezing your chest.
3. Incline Dumbbell Press
The incline dumbbell press is a top-tier exercise for targeting the upper portion of the pectoralis major. Research by Barnett et al. (1995) showed that performing presses at a 30-degree incline maximises upper chest activation while minimising shoulder involvement.
This is a crucial exercise for those looking to build a more prominent upper chest, which can often be underdeveloped.
How to Perform:
- Set a bench to a 30-45 degree incline.
- Hold a pair of dumbbells above your chest with your palms facing forward.
- Lower the dumbbells until they’re level with your chest, keeping your elbows slightly flared.
- Push the dumbbells back up, focusing on squeezing your upper chest at the top.
4. Chest Dips
Dips are a powerful bodyweight exercise that primarily targets the lower chest when performed with a forward lean.
This exercise also engages the triceps and anterior deltoids. Studies show that dips are effective in targeting the lower fibres of the chest and are particularly useful for individuals looking to add depth to the lower part of the pectorals (Lehman et al., 2004). Dips also promote functional strength, which translates to improved performance in other chest movements.
How to Perform:
- Grab the bars of a dip station with your palms facing inwards.
- Lift yourself up, keeping your arms straight.
- Lean slightly forward and lower yourself until your elbows form a 90-degree angle.
- Press back up to the starting position, keeping the tension on your chest.
Variation:
- Weighted Dips: Add weight with a dip belt to increase resistance as you get stronger.
5. Cable Crossovers
Cable crossovers are an isolation exercise that effectively targets the chest, providing constant tension throughout the movement.
This tension creates a significant metabolic stress, which is one of the main factors in muscle hypertrophy (Schoenfeld, 2010). Additionally, cable crossovers allow you to target both the upper and lower chest depending on the angle of the cables.
How to Perform:
- Stand between two cable machines, with the pulleys set to a high position.
- Grab the handles and step forward to create tension in the cables.
- With a slight bend in your elbows, bring your hands together in front of you in a wide arc.
- Squeeze your chest at the point where your hands meet.
- Slowly return to the starting position, feeling the stretch in your chest.
Variation:
- Low Cable Crossover: Targets the upper chest when the cables are set low and pulled upwards.
6. Push-Ups
Push-ups are a classic chest exercise that requires no equipment and can be performed anywhere.
They primarily work the pectoralis major, triceps, and shoulders. While push-ups may seem basic, their effectiveness has been validated by several studies, which show that they elicit substantial muscle activation in the chest, especially when performed to failure (Calatayud et al., 2015). Additionally, push-up variations such as decline push-ups can target the upper chest more effectively.
How to Perform:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground while keeping your body in a straight line.
- Push back up to the starting position, fully extending your arms.
Variations:
- Decline Push-Ups: Elevate your feet on a bench to target the upper chest.
- Diamond Push-Ups: Bring your hands together in a diamond shape to focus more on the triceps and inner chest.
7. Machine Chest Press
The machine chest press is an excellent alternative to the barbell and dumbbell bench press, providing a more stable movement path and allowing you to focus solely on contracting the chest muscles.
Research suggests that machine exercises are ideal for achieving muscle hypertrophy when combined with free weight exercises, as they allow for constant tension and a more controlled movement (Schwanbeck et al., 2009).
How to Perform:
- Sit on the machine and grip the handles at chest level.
- Press the handles forward, extending your arms fully.
- Slowly return to the starting position without allowing the weights to touch, maintaining tension on your chest.
8. Pec Deck Machine
The pec deck machine is a staple isolation exercise that allows you to focus on contracting your chest muscles without the need for stabilisation. This makes it an ideal exercise for the end of your workout when your muscles are fatigued.
Research indicates that machine-based exercises like the pec deck are effective for isolating the chest muscles and creating metabolic stress, leading to greater hypertrophy (Paoli et al., 2010).
How to Perform:
- Sit on the machine with your back flat against the pad.
- Grab the handles with your arms extended but slightly bent.
- Bring the handles together in front of your chest, squeezing your pecs.
- Slowly return to the starting position, feeling the stretch in your chest.
9. Landmine Press
The landmine press is a unique exercise that works the chest, shoulders, and triceps. It’s particularly effective for targeting the upper chest due to the angle of the movement.
A study published in the Journal of Strength and Conditioning Research suggests that exercises like the landmine press, which combine pressing and shoulder stabilisation, can improve both strength and muscle growth in the upper body (Saeterbakken & Fimland, 2013).
How to Perform:
- Place one end of a barbell in a landmine attachment or a corner.
- Hold the other end with both hands at chest level.
- Press the barbell upwards and slightly forwards, focusing on squeezing your upper chest.
- Lower the barbell back to the starting position.
10. Floor Press
The floor press is a lesser-known but highly effective chest exercise that limits the range of motion, focusing on the top portion of the press. This movement is excellent for individuals looking to increase lockout strength and target the chest while reducing strain on the shoulders.
A study conducted by Santana et al. (2007) demonstrated that floor presses allow for heavy lifting with reduced shoulder stress, making them ideal for those with shoulder issues.
How to Perform:
- Lie flat on the floor with a barbell or dumbbells in hand.
- Lower the weight until your elbows touch the floor.
- Press the weight back up, focusing on squeezing your chest at the top of the movement.
Key Takeaways
References
Barnett, C., Kippers, V., & Turner, P. (1995). Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles. Journal of Strength and Conditioning Research, 9(4), 222-227.
Calatayud, J., Borreani, S., Colado, J.C., Martín, F., Rogers, M.E., & Behm, D.G. (2015). Muscle Activation during Push-Ups with Different Suspension Training Systems. Journal of Human Kinetics, 45, 151-159.
Contreras, B., Vigotsky, A., Schoenfeld, B.J., Beardsley, C., & Cronin, J. (2013). A Comparison of Two Forms of Resistance Training on Muscle Hypertrophy. Journal of Strength and Conditioning Research, 27(8), 2180-2191.
Lehman, G.J., Buchan, D.D., Lundy, A., Myers, N., & Nalborczyk, A. (2004). Variations in Muscle Activation Levels during Traditional Latissimus Dorsi Weight Training Exercises. Dynamic Medicine, 3(1), 4.
Paoli, A., Marcolin, G., & Petrone, N. (2010). Influence of Different Cadences on Muscular Activity during Upper Body Resistance Training Exercises. Journal of Human Kinetics, 26(1), 123-131.
Santana, J.C., Vera-Garcia, F.J., & McGill, S.M. (2007). A Kinematic and Electromyographic Comparison of the Standing Cable Press and Bench Press. Journal of Strength and Conditioning Research, 21(4), 1271-1277.
Saeterbakken, A.H., & Fimland, M.S. (2013). Effects of Incline Chest Press Variations in Muscle Activity and Resistance Curve. Journal of Strength and Conditioning Research, 27(8), 2130-2136.
Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Schwanbeck, S., Chilibeck, P.D., & Binsted, G. (2009). A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography. Journal of Strength and Conditioning Research, 23(9), 2588-2591.
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