1. Bench Press
The bench press has been around forever, and for good reason.. it works! The bench press is one of the most effective ways to target the pectoral muscles, the triceps muscles and the anterior deltoids. It also gives your core a great workout. It can be performed on a number of different modalities such as dumbbells, a barbell or a cable machine. The bench press can be loaded up with serious weight, making it one of the most effective chest exercises for mass and overall strength. The bench press is absolute must for any strength program.
2. Incline Chest Press
The incline chest press is one of the best alternatives to the bench press. It is performed on an angle, challenging your muscles in a slightly different way. It’s one of the best ways to “lift” the pecs. It also works the deltoids a little more than the flat bench press. The incline bench press should be included often in your workouts. Substituting dumbbells is a great way to change things up.
3. Chest Flyes
Flyes are a solid exercise for working the chest and shoulders. They’re great for building width in the pectoral muscles. The fly should be used with the above two exercises. Never substitute the fly for one of the above multi-joint exercises. Flyes can be performed with dumbbells or machines primarily. Try them on a cable machine for a unique challenge as well.
These are 3 of the best chest exercises for mass. Incorporate them into your weekly workouts and you’ll start seeing improvements in strength and muscle tone. If you’re not sure how to properly perform these exercises, ask a personal trainer at your gym or shoot me an email. I’d be happy to help you out!