Chest exercises are always a tough choice when you’re figuring out your own workout schedule. If over training wasn’t a concept, I’d do every chest exercise in the book; Monday, Wednesday, and Friday. But over training does exist, and it’s no fun — stick to these 5 classic moves instead and watch your chest grow:
5. Dumbbell Pullover
Dumbbell Pullovers are crucial for serratus and rib cage development. Dumbbell pullovers are not a “pectoral” exercise, because they don’t work that part of the chest. However, It’s still an important exercise that deserves more attention, which is why it’s included in this list.
4. Dumbbell Flyes
More popular than the dumbbell pullover, flyes have a fantastic range of motion to offer your chest. Usually these should be done with medium weight (40-75% of your dumbbell press weight). They made this list because they offer such a great pump that you just can’t get from barbell movements, mainly because of the great range of motion with the dumbbells. Since it’s an isolation exercise, try and do dumbbell flyes towards the end of your chest workout, and after any pressing or compound exercises.
3. Incline Dumbbell Press
One of my favorites, the incline dumbbell press. It draws a much larger range of motion than the standard incline barbell bench presses, but requires more stabilization from your arms and shoulders. This move will help develop the arms and shoulders while isolating the upper chest. Go heavy with this one, and use a spot.
2. Chest Dips
Dips, along with most . Chest dips hit the lower chest perfectly for me, and they’re a good challenge (like pull ups.) You can also add weight with a dip belt once you’ve got your form and motion down, to provide a significant increase in resistance. Chest dips should never be left out of your chest routine
1. Barbell Bench Press
You shouldn’t be surprised. Dumbbell Bench Presses should be up here too, but this is the top 5 chest exercises for mass, so barbell press it stays. It’s the most popular exercise in the gym, and typically the douchey-ist, right next to dumbbell curls. You might think that that makes it overrated, but it’s not, because it’s just essential for chest gains. You just can’t get the mass from a barbell as you can from a dumbbell. So go heavy with the bench press, and shoot for 6-8 reps. Work on perfecting your form, too. If you feel more pain in your arms or shoulders than you do in your chest, you’re doing it wrong. First of all, don’t lock out your elbows completely at the top of the movement. Secondly, push up with your chest instead of thrusting your shoulder blades up.