Most bodybuilders start their weekly workout routine with chest day, and for good reason. The chest is the body part, which stands front and center in every front pose, and is featured prominently in most side poses as well. The chest is the focal point of the eyes when they first see a physique. A weak chest immediately relegates that competitor to the bottom half of the placings. On the other hand, a strong chest immediately places the competitor into the upper echelon of placings.
For advanced bodybuilders (and even intermediate bodybuilders looking for variation), there are wealth of chest exercises, which can be thrown into a routine to keep things exciting and to address specific weaknesses. However, for the beginner and intermediate bodybuilder, the plan should be to stick with five basic exercises most of the time, to ensure a solid foundation of muscle is built. Let’s check out these five exercises!
Incline Bench Press
Even though the flat bench is more popular, the incline bench press is far more effective for stimulating overall pec development, especially in the upper pectoral region where many beginner and intermediate trainers lag. They hit flat bench consistently, but the lack of targeted upper pectoral training results in flat, bunched-up pectorals. Use the incline movement first to ensure the upper pecs receive stimulation when you are at your freshest and strongest.
Bench Press
The flat bench press is the most popular exercise among beginner weight lifters, as it is more a sign of strength, or a badge of honor that new trainers use to measure their accomplishment. It’s a very solid tool in the repertoire of exercises we should be using to build overall chest mass. However, due to its propensity to cause torn pectoral muscles and risk rotator cuff damage, it should be done second in the routine, following the incline bench press, to ensure the region is properly warmed up.
Incline Dumbbell Flyes
This movement is terrific for targeting that pectoral/deltoid tie-in area, and strengthening the stabilizer muscles of the chest. Additionally, the biceps/shoulder/pec tie-in area comes into play.
Dips
Dips are a terrific overall mass builder. Allowing you to hit the chest from a vertical angle as opposed to the horizontal nature of the flat and incline presses, they target the entire chest and give the shoulders and triceps a great workout as well.
Dumbbell Pullovers
This exercise was used frequently in the 70s and 80s, yet seems to have fallen by the wayside in today’s word of “mass, mass, mass!” Use it to stimulate the entire pectoral region; as well as to hit the serratus and other neglected areas of the front of the body. Full chest stimulation, as well as possible rib cage expansion, comes from this movement.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com – the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
