Chest Workouts: The Best Chest Exercises
Chest workouts remain the subject of heated debates. Therefore, it is no surprise that when it comes to chest workouts, many people are a bit confused about the best chest exercises.
These debates could get so technical that I have seen some bystanders walking away in frustration, saying – “I’ll just do pushups.� And who can blame them?
It is sad, because chest workouts do not have to be complicated. No, actually, chest workouts are not complicated at all, because basic principals of building any muscle group are still relevant to chest muscles.
So why the controversy? Well, you are not going to hear this from many strength-training coaches, but they all know it is true – there is no money in chest workouts, or any other workout for that matter, which does not include machines.
Chest workouts are only controversial, because big exercise equipment manufactures often sponsor so-called experts to make a case for machine-centered workouts.
The proof is in the pudding – Arnold, Franco Columbu, and Lou Ferrigno. This trio arguably had the best chest development ever. Yet, the chest workouts of these champs were squarely focused on barbell, dumbbell, and parallel bar exercises.
Exercise machines have their place. Some experts argue that they are safer than free weights, and allow for greater loading parameters. In reality, if one cannot safely perform a given exercise with free weights, that person has no business putting even more weight on a machine.
The best chest exercises are:
Flat-bench barbell press
Incline barbell press
Flat-bench dumbbell flyes
Weighted dips
That is all there is to it folks – these four exercises is all you need to build a great chest. Weighted dips are my personal favorite. I try to include this exercise in my chest workouts as much as possible.
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09-15-06 at 10:20 am
What do you think about decline barbell press. I think they help stengthen the muscles under my boobies to give lift (an I need all the extra lift I can get).
09-15-06 at 11:53 pm
It is a compound movement and a good exercise to include in a chest workout. Personally, I do not use it that often, because I am a little “obsessed� with weighted dips. When I need to mix things up a bit, I do decline barbell or dumbbell presses.
As far as given you a lift in that area, it is hard to say. However, I have heard some women say that they find it helpful for that purpose. I have not seen before and after, so I am afraid I cannot vouch for the accuracy of their claims.
10-26-06 at 9:28 am
The Gironda neck press and the Gironda dip (focus-on-chest version) are enough. At least they were enough for Larry Scott, who had great development, but horrible genetics. The key with the chest is to use movements that will isolate it better. Bench presses do very little for the chest because the triceps and front deltoid hog up so much of the work. Switch to a wider grip and keep the elbows flared out to the side. This will require you to reduce the weight, but don't worry about it. It doesn't matter how much you're lifting if your chest isn't getting any of it. The other option is to use dumbbells for presses.
Flies are good too, both cable and dumbbell. Compounds may be good for putting on mass, but they do so indiscriminately. Work to isolate the chest and focus on nutrition.