The quest for a bigger chest is normally the goal for many gym goers, especially in the beginning . It is a muscle group that is always on display so get ready to be asked ” How much do you bench” ?
In my 26 years of training I must have done every single chest exercise and routine possible. Here are some of my favourite exercises that you can do.
Incline Dumbbell Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position
Slowly lower the weight until around your arms are in line with your shoulders. From there start pulling the dumbbells back to the starting position.
Cable Fly
Attach two stirrup handles to the high-pulley cables of a cable-crossover station. Grab a handle with each hand, and stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips; don’t round your back. Without changing the bend in your arms, bring your hands together. Slowly reverse the movement.
Bench Press
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.
Dips
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
Dumbbell Fly
Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. You can also do the exact same movement with the bench inclined.