BEST CHEST EXERCISES 2016

For me when I first started training I think my biggest goal in mind was to try and grow pectoral muscles. One of the things I lacked the most was chest muscles, I was as flat as a pancake, not even any man boobs to sometimes be mistaken for pecs! So with a lack of natural pectoral muscle at the very start I lacked the upper body strength required for most exercises.

These are my top chest exercises that when performed correctly are guaranteed to build up your chest. These are the only exercises you will ever need to build your chest. If these worked for me, imagine what they can do for you!

1. Pushups

Pushups are hands down the best chest exercise in my opinion. You can perform them absolutely anywhere and they require no equipment. There is also so many different variations you can add to target different parts of the chest.

How to perform

Start in a high plank position with your legs back and your hands firmly on the ground under your shoulders. Keep your back nice and flat and confidently lower down till your body is as close to the floor as you can then explode and push yourself back up to the starting position.


2. Flat chest press

For this exercise you can either use dumbbells or a barbell depending on what you have available or what you find most comfortable. These days I like to mix it up and use dumbbells one week and the barbell the next. I find each are perfect for hitting the chest for this exercise. I get asked a lot by people “are you able to build up a big chest using only dumbbells?

I can confirm abolutely that dumbbells are more than capable of building a big chest! My personal chest gains were made almost exclusively using dumbbells. It’s only recently I’ve started to use the barbell but Dumbbells will always be my favourite.

The chest press works just like a push up except you are lying down on your back. The biggest advantage is that you are able to precisely set the weight that you are pushing up. So if you are new to bodybuilding and can’t quite do pushups properly yet this exercise is a brilliant way to build up the strength.

How to perform

Sit on the end of a flat bench or down on the floor resting your dumbbells on the top of your thighs. Then drop back and use your legs to help raise the dumbbells up above your chest at shoulder width. Move your hands so your palms are facing out from your chest and lower the dumbbells down slowly. Breathe out and press the dumbbells above above your chest to complete 1 rep.


3. Incline chest press

The incline press is just like the flat press. It can be easily performed with both Dumbbells or a Barbell.

The Incline chest press is performed with the bench on a slight incline, which means that the back is tilting upwards. Because we are laying at an incline this exercise targets more of the upper portion of the chest and also the shoulders. It’s a brilliant exercise and in combination with the flat chest press are able to really hit the chest hard at all angles.

How to perform

The Incline chest press is performed exactly like the flat chest press (see above) except the bench is set to an incline. You will need an adjustable bench to perform this exercise. If you don’t have one I recommend picking one up if you have the space. Click here to see my adjustable bench reviews.


4. Flat Dumbbell fly

Dumbbell flyes are a great exercise to stretch out the chest. The different between the flies exercises and the press exercises is that the press exercises work on adding depth to your chest and the fly exercises work on stretching the chest and adding width. It’s really important when performing a chest routine to use a combination of pressing and flying chest exercises. The goal for every workout should be to target a muscle group and hit in from every angle using a variety of simple exercises.

How to perform

Just like the chest press Lie flat on a bench or the floor resting your dumbbells on the top of your thighs. Then use your legs to help raise the dumbbells above your chest at shoulder width. Make sure you choose a lighter weight for this exercise. Bend your elbows slightly and lower your arms out to your sides stretching out your chest. Pull your arms back up in a arc till they meet in the middle above your chest. Try to imagine you are hugging a big tree.


5. Incline Dumbbell fly

Just like we did with the incline chest press you can do the exact same thing with the flies. Tilt your bench to an incline angle and perform the same exercise and it will target the upper portion of the chest in the same way. This exercise is great for developing that nice strong line between your pectoral muscles at the top.

How to perform

This exercise is performed exactly like the flat dumbbell flys (see above) except the bench is set to an incline. You will need an adjustable bench to perform this exercise. If you don’t have one I recommend picking one up if you have the space. Click here to see my adjustable bench reviews.

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