Chest training is one of the most talked-about subjects out there. If you’ve ever told anyone that you hit the gym regularly, they probably asked you, “How much do you bench?”
For a long time, having a well-developed chest and a strong bench have been considered worthy accomplishments in the gym space.
Today, we’ll take a look at some of the best exercises you can do to develop your chest.
1. The Barbell Bench Press
I know, I know. I’m not the first to praise the bench, and I won’t be the last.
But, unlike many overhyped things in training, the bench press deserves its popularity and reputation.
Simply put, the bench press ticks off most of the boxes:
- It’s safe to do, so long as you use proper form.
- It has a fantastic potential for overload – you can use it to develop your chest for years, even decades to come.
- It targets your chest incredibly well.
2. The Incline Dumbbell Press
Many people prefer to use a barbell for the incline press, and that’s okay. But the incline dumbbell press is better for most people because of two main reasons.
First, using dumbbells allows for a slightly greater range of motion and stretch on your chest, thus possibly resulting in a bit more upper chest growth.
Secondly, if your flat press is primarily done with a barbell, your incline press should be done with dumbbells to prevent side-to-side muscle imbalances.
With a barbell, one side can compensate for the lack of strength in the other and help you complete your sets. But with dumbbells, each side has to pull its weight and work against the resistance without having the ability to rely on the other side.
3. The Chest Fly
If the above two movements are the cake which represents your chest development, then flys are the cherry on top.
Any variation works, but using cables could prove to be the best option due to the consistent line of resistance throughout each repetition.
So long as you do them properly, they are incredibly safe, allow for greater and greater overload, and give you a break from all of the compound exercises you need to do for proper chest development.