Ever felt like you’ve been hitting chest day hard, but your pecs aren’t responding the way you’d hoped? You’re not alone. The difference between “meh” results and an eye-catching chest lies in picking the right exercises. Milo Wolf breaks down which moves get you the most bang for your buck, backed by research and expert insight.
Dr Milo Wolf shares his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat.
Stick around, and you’ll even find three underrated chest exercises that you should add to your routine ASAP.
Ready to dive in? Let’s break it down!
The Bench Press: Good, But Not the Best
- Loadability and Overload: The bench press is super loadable, making it easy to push your limits. It effectively works the chest, focusing on shoulder horizontal adduction.
- Limited Stretch: A common issue – many don’t achieve maximum chest stretch because the bar stops at the chest. Most of us can achieve more horizontal shoulder adduction than a flat bench press allows.
- Efficiency: Great for overall pushing strength but your triceps or front delts might give out before your pecs get a proper workout. Adjust your grip to tweak the emphasis – a closer grip can help you stretch the pecs more.
In summary: High B-tier – solid, but there are better options.
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Smith Machine Bench Press: A Step Up
- Skill Component Removed: Unlike a barbell bench press, the Smith machine eliminates the need to control the bar path, letting you focus on pushing until failure.
- Spotter-Free Safety: If you train alone, this machine’s got your back. It’s easier to rack when things get tough.
Verdict: Mid-A tier – safer, more efficient, and pec-focused.
Incline Bench Press: The Upper Chest Hero
- Incline vs Flat: Studies show that the incline bench press is equally effective for the lower chest but superior for upper chest hypertrophy. If you struggle with upper chest development, this should be your go-to.
- Upper Chest Prioritization: Since most people have difficulty building their upper chest, the incline variation takes the win for its ability to improve shoulder aesthetics and growth.
Ranking: Low A-tier for barbell, Mid A-tier for Smith machine.
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Dumbbell Press Variations: Freedom and Range
- Incline Dumbbell Press: Versatility is the key here. Dumbbells allow for a greater range of motion and stretch on the pecs, especially when you bring them out and down. If heavy dumbbells are a challenge to get into position, stick to higher reps.
- Flat Dumbbell Press: Shares the same pros as the incline press but may lag slightly in overall growth potential for most people.
Incline Dumbbell Press lands in Mid S-tier, while Flat Dumbbell Press takes Mid S-tier, just a notch below the incline.
Floor Press and Decline Bench Press: Limited Benefits
- Floor Press: Easy to load, but the lack of stretch and tricky setup makes it less effective for hypertrophy.
- Decline Bench Press: Better than the floor press, but still outclassed by the flat and incline bench. Its main advantage is the stretch you can achieve.
Floor Press: Low C-tier, Decline Bench Press: High C-tier.
Push-Ups and Variations: Surprisingly Effective
- Ring Push-Ups: Elevating the standard push-up with rings adds instability, forcing your chest and stabilizers to work harder. It also allows for an impressive stretch.
- Deficit Push-Ups: By elevating your hands, you can deepen the stretch on your pecs, making this variation way more effective than the traditional push-up.
Both Ring Push-Ups and Deficit Push-Ups comfortably sit in Low S-tier – great for targeting pecs without needing heavy equipment.
Cable Flies and Their Alternatives
- Cable Crossovers: Not the best, as it mainly works the pecs in their shortened position, which doesn’t contribute much to growth.
- Mid Cable Fly: A solid option for isolating your chest, focusing on shoulder horizontal adduction, hitting your pecs right where it counts.
Cable Crossovers rank Mid C-tier, while the Mid Cable Fly sits at Mid A-tier for better isolation.
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The Underrated Gems: Try These Now!
- Ring Fly: This underrated exercise mimics the dumbbell fly but with added instability, forcing your chest to engage fully. It’s an isolation move with a challenging stabilization component.
- Cambered Bar Bench Press: Allows for an unlimited stretch on your chest, and you can touch high on your torso to emphasize the pecs.
- Reverse Grip Bench Press: If regular bench presses irritate your shoulders, give this a try. It shifts more work to the upper chest while sparing the shoulders.
Ring Fly is a High A-tier exercise, Cambered Bar Bench Press scores High S-tier, and Reverse Grip Bench Press hits Mid B-tier.
Machines and Pec Decks: Hit or Miss
- Pec Deck: Decent for isolating the chest but usually lacks resistance in the stretch position.
- Seated Machine Fly: A better alternative, especially on adjustable machines that allow for a full stretch.
Pec Deck hits High B-tier, while the Seated Machine Fly reaches High A-tier.
Conclusion: Crafting the Ultimate Chest Routine
The takeaway here is that the chest exercises you pick can make or break your progress. While the bench press is a classic, there are more efficient and targeted moves to ensure your chest gets the attention it deserves. Try incorporating the Incline Dumbbell Press, Ring Push-Ups, and Cambered Bar Bench Press into your routine to maximize growth. And don’t forget the underrated moves – sometimes, the exercises no one’s doing are the ones that will set you apart!
Lastly, keep in mind: “You don’t need a million exercises to build a great chest – just a few well-chosen ones that you perform consistently!”
Happy lifting!
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.