How much do you bench?
That’s probably the most common phrase among gym goers when they chat to other weight lifters. That’s because there’s something primal about the bench press – about manhandling massive weights in pursuit of the best physique.
While the bench press is definitely an effective exercise for overall chest development, crafting prodigious pecs doesn’t end with this compound exercise. There are various exercises available to help you chisel the manliest of chests.
The basic function of the major chest muscles is to help lift and move the shoulders and arms. It is therefore ideal to use exercises that mimic these movements when training your chest.
The workout
Bench press
This compound exercise stimulates the most muscle fibres, while also delivering a serious boost in anabolic hormone production. Go heavy after a good warm-up for the best results.
Do 4 sets x 8 reps
Incline dumbbell flyes
This exercise is considered an isolation movement for the chest, which means it is ideally suited to chiselling serious definition into your pecs.
Do 3 sets x 12 reps
Incline dumbbell presses
This exercise is perfect for developing the upper chest as each arm needs to work in unison with the chest and shoulder muscles to press each dumbbell up individually. This ensures that your stronger side doesn’t dominate.
Do 4 sets x 8 reps
Pec decs
When performing this isolation exercises, really focus on a slow and controlled contraction to activate more muscle fibres. This will also increase the pump, which drives blood and nutrients into the muscle.
Do 3 sets x 12 reps
Low-to-high cable crossovers
Grasp two opposing low pulley attachments and raise your arms up across your body until they meet out in front of you, roughly at face height. This is an effective movement to develop lower chest definition.
Do 3 sets x 12 reps