Just like legs, building a large chest can be difficult for some people. The main reason for the difficulty has more to do with physique and structure, than it does with how the exercises are being performed. Some can build arms easy, some legs, and others their back. If you have a slow to develop chest, all is not lost. The following are 3 exercises which are easy to perform and isolate your chest for the best results. Perseverance and hard work towards accomplishing your goals will ensure the benefits that you want!
Flat Bench Barbell Chest Press
The flat bench press has been used for decades as the primary chest building exercise. One of the great things about the bench press is that you can get benefits without using heavy weights. Medium weights with a slower tempo will yield the same results. That's not to say you can't use heavy weights, this can be good for something different, but is not a necessity if you are just starting out.
Its beneficial to use correct form before using heavy weights with the bench press. What you want to do is lay underneath the bar to where it is at mid chest level. While gripping make sure your wrists are straight, the bar is in the palm of your hands, and your thumbs are wrapped around the bar. If your wrists aren't locked you might cause injury to the hand and arm. Its wise to make sure the bar is not sitting on your fingers, as this is not a secure grip and will increase the risk of injury. You can also drop the bar by having a suicide thumb position as well. Safety is a priority here!
Position your body to where your chest is pressed out and your back and shoulder blades are squeezed back. A good training technique to practice this is by placing a broom stick on your spinal column while standing and then pinch back to hold it in place. Once your form is ready, press the bar up and keep control while always keeping your feet planted on the floor. At this stage the bar needs to be in line with the middle section of your chest. As you come down touch your chest and then push back up in a straight line. Flex your pecs as you are raising the bar to the top. This way you be sure that your chest muscles are going to do the effort.
Dumbell Press - Flat
To ensure you hit the chest from various angles, I recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. How you get into position is the only difference. You will have to pick-up the dumbbells and move to the bench. Sit down onto the bench, placing the dumbbells on top of your thighs. Take a deep breath in to get ready for the lift. Lay back while simultaneously pressing the dumbbells out while blowing out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. A little trick you will do here will assist with the exercise. Once you press the dumbbells angle them with your wrist to where the inside portion raises up. This will place more stress on your chest muscle, creating more growth!
Chest Fly's
Again, your starting body position is the same as the other two chest exercises. Raise the dumbbells up and then bend your elbows slightly. Gradually lower the dumbells, maintaining control over their movement. Use less weight if you are having any control issues. As you come up, instead of doing the usual method, twist the dumbbells to where palms are facing towards you. This is moving the chest muscles in a different way just like the dumbbell press.
These three exercises alone are going to build that barrel chest you want. You can vary your workout by using incline and decline on the bench. Although the flat bench works best, these do add more variety. Incline focuses on the upper chest, but most of the benefits are given to your shoulders and triceps. Decline helps the chest but then also is a better triceps builder. Some research has even shown that decline press may not even be needed if you are already exercising with the incline press.
Flat Bench Barbell Chest Press
The flat bench press has been used for decades as the primary chest building exercise. One of the great things about the bench press is that you can get benefits without using heavy weights. Medium weights with a slower tempo will yield the same results. That's not to say you can't use heavy weights, this can be good for something different, but is not a necessity if you are just starting out.
Its beneficial to use correct form before using heavy weights with the bench press. What you want to do is lay underneath the bar to where it is at mid chest level. While gripping make sure your wrists are straight, the bar is in the palm of your hands, and your thumbs are wrapped around the bar. If your wrists aren't locked you might cause injury to the hand and arm. Its wise to make sure the bar is not sitting on your fingers, as this is not a secure grip and will increase the risk of injury. You can also drop the bar by having a suicide thumb position as well. Safety is a priority here!
Position your body to where your chest is pressed out and your back and shoulder blades are squeezed back. A good training technique to practice this is by placing a broom stick on your spinal column while standing and then pinch back to hold it in place. Once your form is ready, press the bar up and keep control while always keeping your feet planted on the floor. At this stage the bar needs to be in line with the middle section of your chest. As you come down touch your chest and then push back up in a straight line. Flex your pecs as you are raising the bar to the top. This way you be sure that your chest muscles are going to do the effort.
Dumbell Press - Flat
To ensure you hit the chest from various angles, I recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. How you get into position is the only difference. You will have to pick-up the dumbbells and move to the bench. Sit down onto the bench, placing the dumbbells on top of your thighs. Take a deep breath in to get ready for the lift. Lay back while simultaneously pressing the dumbbells out while blowing out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. A little trick you will do here will assist with the exercise. Once you press the dumbbells angle them with your wrist to where the inside portion raises up. This will place more stress on your chest muscle, creating more growth!
Chest Fly's
Again, your starting body position is the same as the other two chest exercises. Raise the dumbbells up and then bend your elbows slightly. Gradually lower the dumbells, maintaining control over their movement. Use less weight if you are having any control issues. As you come up, instead of doing the usual method, twist the dumbbells to where palms are facing towards you. This is moving the chest muscles in a different way just like the dumbbell press.
These three exercises alone are going to build that barrel chest you want. You can vary your workout by using incline and decline on the bench. Although the flat bench works best, these do add more variety. Incline focuses on the upper chest, but most of the benefits are given to your shoulders and triceps. Decline helps the chest but then also is a better triceps builder. Some research has even shown that decline press may not even be needed if you are already exercising with the incline press.
About the Author:
This artice writer is a fitness trainer in Melbourne. You can be sure that many clients have obtained good results using these techniques.
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